Friday 10/31

3X
25 squats
25 dead lifts
25 glut/ham back extension
*25 bench press

*Go as heavy as you can. Try to use spotter/trainer if possible


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Thursday 10/30

Betty

12 push press
20 box jumps
5X for time


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Wednesday 10/29

“Dirty 30″
30 of everything for time

overhead squat
sit up
push up
wall ball
shoulder press
med ball sit up
kettle bell swing
pelvic thrusts
jumping jacks
thruster
med ball sumo squat
bench dips
superman
double under


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“Attitude is everything”  Joann Shelley


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Tuesday 10/28

10 burpees
25 box jumps
50 high knees (each side)
75 lunges (total steps)
100 jump rope

5X


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Monday 10/27

Walk, jog, run or sprint… 1 mile
100 sit ups
200 push ups
300 squats
Walk, jog, run or sprint… 1 mile


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Friday 10/24

Run 400 meters
25 push ups
25 sit ups
25 back extension
5X for time 30 min max


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Thursday 10/23

1 min push up
1 min dip
2 min sit up
2 min squat
2 min lunge

Set a timer and do not stop until you have completed as many reps as possible in the time RX’d (Prescribed)
3 rounds total rest 2 min in between each round.


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Grand Opening 10/29 7-9pm

Aloha Friends, family and all CFS readers. We are right around the corner from our Grand Opening October 29th. This is where I am asking for participation from Team CrossFit. Bring your spouse, friend, family member, neighbor, the dude that you share a cubicle with and anyone who wants CHANGE! “Did He” Oh ya I just did. We are all apart of this fitness revolution called CrossFit. This is your Team, your studio, your Grand Opening and of course my BIG 30th Birthday party. Please no gifts! Arizona Baseball Cherities will be in the house auctioning an autographed Mickey Mantle baseball. All proceeds will benifit this Most Valuable Cheritie. So please join us next week and tell someone, better yet bring someone to this fabulous evening.    October 29th. 7-9pm.


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