Wednesday
WOD

Take 10 minutes to find a strict 1RM Press

Then,

Every minute on the minute for 10 minutes of:
3 Power snatches (80% of 1RM)
3 Overhead squats (80% of 1RM)

Use a weight you can complete at least 8 rounds with before not making the time limit.

CF LITE

In teams of two, complete 6 rounds for time and reps of:
300 Meter row
Max double unders

The rower sets the pace. Score is total time in seconds minus reps. Lower scores are better.

CF Kids Monday & Wednesday: 4:00 - 4:45. Saturday 9:00 - 9:45.

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LAST DAY!
Today is the last day the New Years Special can be purchased. New members pay for 1st month of membership and receive Group Fundamentals at no charge. Returning members pay for 1st month and receive 2 weeks FREE. All new athletes are required to take 2 weeks of Group Fundamentals.

Package price: $85 (Regular price: $185)
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Kipping Pull Up Clinic
This Saturday, January 18th, at 10 AM
This will be our first Specialty Clinic. Please come in early and warm up on your own.

This is a free addition to the schedule that everyone should take advantage of.  If you are new to CrossFit and need to spend time on certain skills such as Double Unders, Pose running or some of the power and Olympic lifts, these clinics will be perfect for you.
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