Thursday, Feb 2 2012

A word to the wise ain't necessary - it's the stupid ones that need the advice. - Bill Cosby

 

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Registration for the Crossfit Games Open Competition has begun.Register here

We start our next strength cycle next week. It is important to have your 1RM in the Squat, Bench, Press, and Deadlift. If you miss a class, get these lifts done on your own this week!

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Remember to sign in to a class online. You can do this from your phone or on the computer when you arrive. Save a tree...

Warm Up
Run 400
Row 300
Double Under 100
Sit Up 50

Strength
Bench Press
65%x5, 75%x5, 85%x5+
Dumbbell Row
3x10

Conditioning
Rest Day

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Genny during WOD #2 event at the Garage Games.

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The Clean High Pull - from TNation