Tuesday, April 9, 2013

For those of you that have been away or dwelling in cave, the end of the CrossFit Open was a swan song for Daniel F. and Mike S. Both of them will still be active in CrossFit, but changes in their work life has required them to 3,2,1, Go... at Bluffton CrossFit.  Both ensure us that they will visit and I'm sure we will see them at upcoming events.
Congratulations to Michelle are in order!!!  Michelle recently became CrossFit Level I certified!!!

Jamie working the rope climb progression!!!

Arm/Leg Swings
250m Run
2x10 of:
Shoulder Dislocates
Good Mornings

Snatch practice
(if you power snatch it, then overhead squat it. Time to step up and squat snatch)

For time:
800 m Run
30 Power Cleans (135/93#)
Use good form, but don't turn these into a cakewalk

1 mile Run and/or 30 Power Cleans (185/113#)

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