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07.24.2015

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10341537_905453266167340_1584541585385469078_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 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Pike Walk
25ft Hip Opener
III. Mobility

Impact/Focus: Snatch Grip Deadlift
Warm-up as needed (3 sets x 3 reps recommended) before completing the following workload.

Snatch Grip Deadlift 3-3-3-3

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“Pull then Smash”
Complete 21-15-9 reps of
**Sumo Deadlift High Pull (95/65)
Slamball (40/20)

**Notes: Each round will begin with a 400m run. Get some,,,, Freaks!

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Samy Daghir

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