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08.15.2016

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IMG_0358Congratulations to all our athletes who accomplished some great athletic feats over the weekend.
– Kerri, Sandhammer, Marion, and Abby competed at the “Summer Burner” competition at CrossFit Free. Kerri and Sandhammer took 2nd place, and Marion and Abby place 6th!
– Mike (Smiley Mike) completed the Vermont 100 on 100 relay race as part of a team of 3. His race legs totaled over 37 miles!
– Randi, Anne, Alyson, Nick, Stacy, Josh, Patrick, and Charity completed the Tough Mudder at Loudon, NH.

Amazing work everyone!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Hollow Rocks
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (~3 sets x 5 reps) before completing the following workload.
Front Squat 2-2-2-2 @ 90% 1RM

Notes: Warm-up weights should facilitate four working sets of two repetitions each at 90% of individual Front Squat single repetition maximum.

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“High Bar”
Complete 6 rounds for time of
10 x Pull-ups*
30 x Anchored Abmat Sit-ups/V-ups**

Notes:
*Rx+ = Chest-2-Bar Pull-ups
**Rounds will alternate between anchored abmat sit-ups and v-ups.

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Samy Daghir

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