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July 11, 2011



‘Fight Gone Bad’

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:
1.Wall-ball 20/14 (Reps)

2.Sumo deadlift high-pull: 75/50 (Reps)

3.Box Jump: 20″/18″ box (Reps)

4.Push-press: 75/50 (Reps)

5.Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

July 23rd Olympic Lifting Clinic with Sage Burgener

Starts: 9:30am Sage Will Instruct Us In The Snatch Until,

Lunch At 12:00-1:00

After Lunch Any Further Instruction Or Questions On The Snatch And Then We Will Learn The Clean And Jerk Until 4:30

It Will Be An Awesome Oppourtunity For Evevryone-I Highly Reccomend That If You Are Contemplating This It Will Be Time And Money Well Spent! You Can Still Sign Up For The Remaining Spots Until The 23rd At CrossFit Cape Cod!!!

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