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07.23.2015

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11709647_909008929145107_5885224399820101189_nANNOUNCEMENT: Our July Free Intro/Bring a Friend WOD will be this Saturday (7/25) at 10:30am.
Anyone who is interested in trying CrossFit for the first time is welcome! It’s a great chance to try a fun workout and meet some members of our community.
Our August on-ramp starts Tuesday August 4th @ 6:00pm.
If you would like to reserve a spot for our August on-ramp please send an email to [email protected]

**Pssst. Look lively, freaks: CFNH Paleo Resources

Warm-up Drills
I. Run 800m
II. Mobility

Impact/Focus: Turkish Get-up EMOTM
Every minute on the minute for 10:00 complete the following
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
Rest 1:00 before executing a personal record attempt Turkish Get-up, 1 left and 1 right.

Post scores to comments.

“Diaphoresis”
3 Rounds for time of
10 x Gymnastic Squat Complex
25 x GHD Sit-ups
15 x Handstand Push-ups

Notes: Each Gymnastic Squat Complex rep should be executed as follows:
Air Squat + Pistol(R) x Pistol(L) + Jump Squat.

Post scores to comments.

Skill Development
Accumulate 2-3:00 x L-sit

Notes: Paralettes, Matadors, Rings, Hanging from a Pull-up Bar, etc.

Post work accomplished to comments.

Samy Daghir

2 thoughts on “07.23.2015”

  1. EMOTM: 16/20/24/32/40/48kg x TGU (R+L)
    “Diaphoresis”: +-15:00 rx’d
    Notes: had to forego skill development due to school assignment, will make up Saturday.

    Reply

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