Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Push Jerk
6 x 2 ME

4 rounds:
12 box jumps Rx: 30/24, Fx: 24/20
9 thrusters Rx: 115/80 Fx: 95/65
6 Chest to Bar pull-ups Fx: pull-ups Rx+: muscle ups

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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EMOM 10:
1 Power Clean + 2 Hang Power Cleans

27-21-15-9
Deadlift 135/95
WBS 20/14

James 1:2-4: ² Consider it pure joy, my brothers and sisters,[a] whenever you face trials of many kinds, ³ because you know that the testing of your faith produces perseverance. ⁴ Let perseverance finish its work so that you may be mature and complete, not lacking anything.

ATHLETES REMEMBER TO SUBMIT YOUR 16.1 SCORES FOR VALIDATION!!! TODAY, RIGHT NOW WHILE I HAVE YOUR ATTENTION.

Muscle Up Clinic Saturday, March 5 at 0900: Lets work on skills and drills to get you over the rings.  All are welcomed,  $10 drop ins.

==============================

Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Muscle up technique work

Gymnasty Test:
With an 8 minute running clock perform:
2:00 ME HSPU (games standard) FX: HR Push ups
2:00 ME Air Squats
2:00 ME Muscle Ups FX: Pull ups
2:00 ME Burpees

3 Rounds:
400m Run if weather permits
10 T2B
15 Push Press 135/95 FX: 95/65
20 Front Squats 135/95 FX: 95/65

Sunday “Open” open gym time today from 10-11:30 am

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Yoga with Claire at 5:45 pm. $10 drop in

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Weighted Pull ups:
Find Heaviest Double then,
perform 1 ME Strict Set

AMRAP 15:
Run 400m
15 Power Snatches 115/80, FX: 95/65

CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Clean & jerk

5×2 (A)

AMRAP 10:
10 air squats (KB Goblet squat 24/16 if not competing in the Open)
20 sit-ups
30 double unders