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10552413_450116365103583_671954682356790810_nANNOUNCEMENT #1: We would like to say goodbye and good luck to Ryan! Today is his last day with us before he moves back home to New York. He has been great to have around the gym over the past 8 months.

ANNOUNCEMENT #2: This Saturday Kerri and Randi will be competing in the “Masters of the Universe” Competition at CrossFit Nashua. This is a great opportunity to come support your fellow CFNH athletes. The competition starts at 10:00am and several of us will be heading down following Open Gym.

Warm-up Drills
I. Speed Rope 2:00 (Freestyle)
II. 6:00 Dynamic Movement
Coaches Choice
III. Mobility

Impact/Focus: Rocket Jumps
Warm up will be movement specific. Athletes will then be instructed on the Rocket Jump movement and proper progression techniques. Time to see who’s a true Ninja.

“Baby Joey”
Complete as many rounds/reps as possible in 12:00 of
10 x Pull-ups
12 x Kangaroos
20 x Double unders

What’s a kangaroo you ask…? Hmmm…

Post rounds/reps completed to comments.

Samy Daghir

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