TUESDAY 130917

Ring Dip Progression: 5,4,3,3,2 Strict Ring Dips

1200 Meter Run
5 No Leg Rope Climbs
800 Meter Run
3 No Leg Rope Climbs
400 Meter Run
1 No Leg Rope Climb

Note: Only the runs are timed efforts. Rest as needed between efforts in order to focus on the strength required for the Rope Climb. Rope Climb technique for the “No Leg” as well as the “Legged” climb will be taught. The goal today is to help everyone achieve their first rope climb. Advanced Athletes will receive special instruction on a seated “L Sit” Rope Climb as well as the “Standing Quick Start” technique that is favored by Athletes competing in Rope Climb competitions.

Fabi nails a 335lb. Deadlift for a Personal Record

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The Yogaeira Program begins today at our Krav Maga studio from 8:30 to 10:00 AM

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Courage means to keep working a relationship, to continue seeking solutions to difficult problems, and to stay focused during stressful periods.” – Denis Waitley

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Reminder the CrossFit Affiliate Cup Competition is Saturday, October 13, 2013. Everyone is encouraged to participate in this fun and challenging competition. If you are interested, you must sign up at the gym by Friday, September 20, 2013.

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