Thursday November 27, 2014

THE SHOP IS ONLY RUNNING AN 8AM CLASS TODAY!

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CrossFit Thanksgiving Day Chipper:

30 Double Unders (unbroken – or start over)

20 Burpees

30 Kettlebell Swings (heavy)

20 Burpees

30 Over the Box Jumps (20″)

20 Burpees

30 Kettlebell Swings

20 Burpees

30 Over the Box Jumps (20″)

20 Burpees

30 Double Unders (unbroken – or start over)

On Thanksgiving Day we acknowledge our dependence. ~William Jennings Bryan

Hip extension in the push jerk with Doug Zakaras – [video]

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Deadlift Alignment: Part 2 – Mark Rippetoe

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Wednesday November 26, 2014

Bench Press with a spotter.
8-10 sets:
Work up to a 2 rep max.

Then:

Nancy
400 m Run
15 Overhead Squats 95#/65#
5 Rounds

On Thanksgiving Day, all over America, families sit down to dinner at the same moment — halftime. ~Author Unknown

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Deadlift Alignment: Part 1 – Mark Rippetoe

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How to have a PALEO Thanksgving

https://www.yahoo.com/health/how-to-have-a-paleo-thanksgiving-103228643472.html

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Tuesday November 25, 2014

NO CLOCK on this work. Just use best form and move deliberately through.

5 rounds
5 Deadlifts 135/95#
5 Hang Power Cleans
5 Front Squats
5 Push Presses

Let us remember that, as much has been given us, much will be expected from us, and that true homage comes from the heart as well as from the lips, and shows itself in deeds. ~Theodore Roosevelt

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A Straight Bar Path in the Deadlift with Laura Bruner

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