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Thursday 150129 Press and Row

There were 15 that qualified and then emailed their entry into the Whole Life Challenge contest this week.  All that was required to enter this week was that you enter your scores each day for the first 7 days. The winner for this week and for the prize of a 2014 CrossFit Games snap back hat is… Karen- one of our remote WLC athletes (who also happens to be Ron’s sister) Congrats! You can pick up your hat at CFM next time you are around OR we can have Ron deliver it for you:)

The raffle for this week you could be entered to win a 30 day Unlimited Yoga at Malibu Beach Yoga and how might you be entered to win that? Easy! Get 7 days of full points on Exercise and Mobility. That means a minimum of 10 minutes of exercise and 10 minutes minimum of stretching 7 days in a row! Not all of the exercise has to be at the hut or even a CrossFit workout, go outside for a walk, run, hike, bike, climb, swim, surf, paddle, I don’t care as long as it’s intentional and it’s for at least 10 minutes. Keep in mind that doing a yoga session completes the requirements for mobility AND exercise.  Feel free to share some of your experiences from outside of the hut on the communication feed.

Are YOU going to be upping the ante & starting the Whole 30 Challenge on Feb 1?

Mike C.- locking out a hang power snatch earlier in the week.
Mike C.- locking out a hang power snatch earlier in the week.

Thursday 6, 7, 9am, 4, 6pm WODs.  FUNdamentals 8am, Mobility 5pm.
Turkish get up warm up sets
-then-
Every other minute for 6 rounds-each set unbroken- of:
3 shoulder press
5 push press
Post # of rounds at heaviest weight unbroken
-then-
3 rounds for TOTAL WORK TIME of:
Row 500m
Rest as needed
Add all 3 row times together and post that time to chalkboard.

Thursday Fundamentals
Week 3, day 2

Your progress tracker and results recorder.
View today’s workout and see the scoreboard.

MINDBODY

Due to the limits on class sizes. Every member must book their time slot in advance.

What are you looking for?

PERSONAL TRAINING

For those looking for one-on-one instruction to break new ground

GROUP CROSSFIT

For those looking for motivation in
a community setting

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