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CrossFit Golden: Tuesday 12.10.13

9
Dec

CrossFit Golden: Tuesday 12.10.13

Yet another picture from our Holiday Party last Friday. Lucas and Muscle Hamster did an amazing job of being “Official Starters” for our Big Wheel races!

Announcements:
– You all should have received an email from “WODIFY” yesterday (Monday). This is the new system we will be using to track our workouts/results, process membership payments, and more. Please register and get your account set up. It’s a very quick and painless process, and we want to start using it on Wednesday!
– Voting is under way for our “No Shave November” contest! Please remember that everyone at the gym gets one vote on a green sheet of paper, and women are allowed to vote on the board. If you have any questions about how this works, please don’t hesitate to ask a coach.

Strength:


Take 15-20 minutes to work on Clean technique and build to a heavy-ish clean.

Conditioning:


“Five-Minute Capacity Test”

Complete as many rounds and reps as possible in 5 minutes of:

5 Squat Cleans (135/95 lbs.)

10 Burpees Over the Barbell

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