Friday October 20, 2017

30
Nov
Written by admin

WARMUP

Standard CFT Warmup then Goat Work

STRENGTH

Deadlift: 4x8

WOD

50 Double Unders 50 KB Swings 1.5/1pood 50 Box Jumps 50 Pull-ups 50 Back Extensions 50 SDHP 75/55 50 Wall Balls 50 Double Unders

Also - Please sign-up for the Olympic Lifting meet at Oakland County CrossFit on Dec 10th.  Weigh-in is 9-10am, and lifting starts at 11am.  This is a great meet for first time Oly Lifters.  You can register here:

  http://events.constantcontact.com/register/event?llr=ka6yh9cab&oeidk=a07e596vvzu9d330ee8

  

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315-452-0442

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New York 13039
(Enter inside Champions Fitness Center next to Ollie’s)

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