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January 19, 2012

1/19 WOD: CrossFit Challenge and Grass-Fed Beef

Reminder: Please visit our Events page to for the link to sign up for the lululemon CrossFit Challenge on Saturday, from 8-10AM. We have over 35 athletes confirmed right now so we'll be able to do it in two heats (20 people per heat). The first 20 athletes will get to go at 8:30AM. Please arrive on time at 8AM to warmup and get proper explanation of the workout.Local Grass-Fed Beef quarters and 1/8's for sale! Contact me with questions or to sign up! A quarter side of beef is 150-200#'s of fresh grass-fed beef. Price per # is around $3. Find that at Whole Foods? NOPE! Plus the farmer we're buying from is a CrossFitter! All the meat is individually wrapped and frozen too. And it will be delivered to our gym. Cows are going in to butcher on the 16th of Feb. About 1-2 weeks after that we'll have it. If you're not interested in that much beef, we can get you on a list of people to share a quarter or 1/8th.CF Group WOD:Warm-Up:20-snatch grip dead-lifts, 15-hang power snatch, 10-hang snatch, 5-snatch.25-pushups.Strength: Bench 1) 5 x 65%, 2) 5 x 75%, 3) max reps x 85%.WOD: Three rounds of 3-Squat snatch 135/95, 6-OHS 135/95, 12 squat thrusts, 50-double unders.L-2: 85% 1RM Snatch.Recovery: Foam Roller and Lacrosse ball MFR.CrossFit Power Hour WOD:

SWOD: 3x5 Squat, 3x5 Bench1 Arm Farmers Walk (RT) - 1/3 bw 40 yds1 Arm Farmers Walk (LT) - 1/3 bw 40 ydsMax reps strict chinups (2 second hold @ top)3 Rounds*count total # of chinups*Farmers Walk - entire length of mat and back

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