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December 11, 2013


December 11, 2013

Warm Up: 2x Hip Mobility Drill

Banded Hurdler Stretch, Banded Squat

20 Ham Kicks, 5 Inch worms

15 Sumo RDL, 15 Snatch grip RDL

1) Dead Lift 5×5 @ 75% (5rm)

2) Tabata

KB Swing

Ring Dip

Wall Ball

*REMINDER: All gifts for our adopted family must be turned in this week. We have only received a few so far. We need to step this up.

*ON RAMP PROMO: Spread the word that we are giving free On Ramp starting in January

(with payment of first month membership) This is a great way to break into CrossFit and save a little money. Spread the word to everyone you can