Thursday
WOD
Front Squat 5-4-3-2-1

Then,

Every 2 minutes for 5 rounds, complete the following:
20 Burpees
5 Front squats (M: 135 lbs, W: 95 lbs)
Max double unders in the remaining time

Strength
Bench press
(Build to heavy 5 rep)

Then,

5-5-5
(With weight established from above)

Then,

3 x Super set:
Dumbbell fly x 12
Max push up
Rest 2 minutes
Dips (weighted or body weight) x 6-8 reps
Rest 1 minute
Dumbbell reverse fly x 12

IMG_5458

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CF Yuma Throwdown
This Saturday, Dec 6th, 2014
Head out to CrossFit Yuma this weekend to watch and support some of our CFIV athletes. We have a handful of athletes competing and encouragement from their CFIV peers would be awesome. Don’t forget about the time change, Arizona is an hour ahead of us!

CrossFit Yuma
1735 S. 1st Ave
Yuma, AZ 85364
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Kickboxing Athletes
DON’T FORGET
Leo will be gone all of this month. All Kickboxing classes will be cancelled. Memberships will not be charged in December. To use the kickboxing area while Leo is away, an Open Mat option will be available for $30. Please notify the front desk about charging the Open Mat fee by November 30th. The regular class schedule and membership charges will resume in January.

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