Announcements Explosive Seminar w/ Ryan Moody of XWOD on Feb. - TopicsExpress

Announcements Explosive Seminar w/ Ryan Moody of XWOD on Feb. 8th 2 weekend Olympic Lifting Class Jan. 25th and Feb. 1st. 2014 Crossfit Open Registration is open and runs from 01/15 to 02/27. Get registered if you would like join in. Main - CrossFit General Warm Up (No Measure) 500m Row 2 Rounds 10 reps Air Squats Push ups Pull ups Sit ups Metcon CrossFit Games Open 12.1 (AMRAP - Rounds and Reps) 7-Minute AMRAP of: Burpees to a 6 target Rest 5 mins between Metcon #1 and #2 Metcon Metcon (Time) 3 Rounds 30 Double unders 10 Snatches (135/95)

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