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Hope everybody had a good weekend and got that last minute Christmas shopping done! Remember the holiday schedule: Open till 12 on Dec. 24th and will reopen at 3:30 on Dec. 26th!
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Adv WOD for Friday 4/18/14: Strength: DE Lower Body -12x2 Back Squats @50% with 25% band tension -8x1 straight leg Deadlifts @40% with 30% band tension -3-4 lower body accessory lifts @4x10 -50 Wall Ball GHDs Metcon: Same As Daily but 2 pood KB for the strict press
EMOM 6:00 OF: 5 Bent-Over Rows then THREE ROUNDS FOR FORM OF: 12 Hip Extensions 12 Box Jumps then “THE SM” For Time: 400 m Run 27 Goblet Squats 27 Kettlebell Swings – American 400 m Run 27 Kettlebell Swings – American 27 Goblet Squats 400 m RunFiled …
Friday, April 18 STRENGTH Back Squats: 1x10@60%, 1x8@70%, 1x8@75%, 1x8@80% Front Squats: 1x5@60%, 1x5@65%, 2x5@70% WOD 5 Rounds for Time: 10 Strict Pull Ups 10 Thrusters (95/65) - http://www.vaultcrossfit.com/2014/04/friday-april-18/
OK Everyone! Our very own Tony officially begins regionals tomorrow! He will be doing the first workout tomorrow at 7am. Everyone wish him luck! I will post the rest of his WOD times Friday at 12pm so you can all come cheer him on. Again, Tony we are all very proud of you and wish you the best of luck!
ATTENTION SCFrs!!!!!! We officially will be having monthly trips to Olympic Gymnastics Center for working on technique and having fun! Every 1st Monday of the month we will meet there at 8pm and hang out! It will be $5. See you there May 5th!