2010
07.13

7.14.10

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Hey this update is coming live from Ocean City, Maryland.  I will be very busy competing and traveling for the next day or two so if the website is not updated I apologize ahead of time.  Classes will still meet at normal times except for the 8:30pm class which will not take place this week.  There will also be no team training sessions  until Friday. 

Strength:

Front Squat

5-5-5-5-5

WOD:

For time:

50 burpee box jumps (M:24″/W:20″)

If you haven’t registered for CF Dashboard yet…WHAT THE HECK ARE YOU WAITING FOR!?!?!  Please get it done!

2010
07.13

7.13.10

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Hey everyone remember we are running on a slightly adjusted schedule this week. 

Schedule changes:

NO 8:30pm SESSIONS ALL WEEK

Wednesday: No middle school wrestlers, No Pat-Med varsity wrestlers (classes will be made-up)

Thursday: No Pat-Med Girls Lax (class will be made up)

Skill:

800m back pedal

WOD:

Alternating Tabata

Deadlifts (bodyweight)

Burpees

Each exercise will consist of 8 rounds of 20 seconds of work followed by 10 seconds of rest.  Athletes will alternate between deadlifts and burpees. 16 rounds total (8 minutes).

Pat Med Girls LAX