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November 16, 2011

11/15 WOD: Mixed bag o' goodies.

2010 Washington State CrossFit Sectionals from Jeremy Grubaugh on Vimeo.

NEWS FLASH: Some news about our time slots - things are getting busy! We will be having a 11AM and Noon class next week and the week after! Please see the schedule for date/time if you want to hit up your WOD during the day. We are testing this to see how popular it gets. Once or twice a week for now, but we could be expanding it. Also, 4:30 PM will be available soon in December! I will be announcing some news soon about this.Also, December Elements start December 5th! Please see the Elements page for more info.Individual Warm-up: Turkish get-ups – 5 each arm.Strength: Deload week, Squat Cleans 1) 5 x 40%, 2) 5 x 50%, 3) 5 x 60%WOD:2 rounds for time of1) Row2) Air squats3) Burpee box jumps4) Handstand hold5) Pull-ups6) Ab wheel roll-outs7) 10m sprints8-10 for PM only8) Burpees9) Wall Balls10) GHD Back Ext.Rest 1 minute1minute of work at each exercise - 10 seconds to change stationsRecovery: Misc

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