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7
Jan

zoo time

By: 321go 2 Comments

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Stacy and Bill had fun with their ZOO xpun… They are two of our newest athletes and are working hard to get into Crossfit Shape.  Keep up the good work you two! 

There will be NO 7 am class Friday or Monday! Becky is out of town for her O lifting Cert!
 

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CROSSFIT ENDURANCE………..

This Saturday @ CrossfitTroy we are kicking off our Crossfit Endurance program with a Running Workshop from 11:30-14:00. Come learn how proper running is a technique that can be practiced — and it doesn’t have to be painful. The cost is $15, lunch, lecture and training included. Contact Matt Swartout if you’re interested in attending (matthew.swartout@gmail.com).
 

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NEW CLASS STARTING IN FEB.

TELL YOUR FRIENDS! On Ramp is for those that want, or need to take a slower, more gradual approach to starting their training. Maybe you’re deconditioned (which means way our of shape) or feel your lacking a bit on the confidence side of things. Don’t worry, the On Ramp will provide you with a smooth transition to get you on the road to becoming fit

Wednesday WOD

10 Plank Rows

3 Power Snatches 3/4 BW

AMRAP in…

12 • 10 • 8 minutes 

Cool Down

Row (do only 1/2 the distance at a time and rotate out with someone else, go hard) 

1000m  750m  500m

Advanced  Intermediate  Foundational

Comments

  1. HoOraY! Becky can help with my snatches!

  2. Awesome Becky! You’ll love it, especially if it’s ran by Coach Burgener. He’s a great guy.

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