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CrossFit For The Cure

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PANDEMIC NATION!!!!

Saturday July 6th we will be participating in the Crossfit For Hope fundraiser for childhood illnesses. We ask that you and any of your friends make it to the box to WOD with us and pitch in for this nobel cause. Any donations would be greatly appreciated and will all go to preventing and finding cures for childhood illness.

June 21, 2013

Warm Up:

Group Joint Mobility

3 Rounds of Bergener Warm Up

Strength:

Every Minute on the Minute

(Odd minnutes)

1 Power Snatch

2 Overhead Squats

(Even Minutes)

10 Double Unders

WOD:

3 Rounds for Time:

30 Push Ups

20 Toes to Bar

10 Box Jumps (24"/20")

Cool Down:

"Gut Check"

50 Burpees for Time

June 20, 2013

Warm Up:

3 Rounds

10 Step Ups

10 Box Jumps

10 Toe Touches

:30 Calf Stretch (Each Leg)

WOD:

Hero WOD  "Jerry"

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June 19, 2013

Warm Up:

Group Warm Up

Skill:

10 Minutes

Handstands & Handstand Walks

WOD:

7 Min. AMRAP

Clean and Jerk 115#/75#

**Must be done with full Squat Cleans, and Push Jerks**

Cool Down:

1 Max Effort Set KB Snatch, Right and Left Arm, 53#/35#

1 Max Effort Set Front Squat, 115#/75#

1 Max Effort Set Knees to Elbow

 

Cal Affiliate League Individual Competition 8/3/13

http://alsnl080313.eventbrite.com/#

Details – Indiviual Athlete Event

Location

Temecula/Riverside - RC CrossFit

Levels – Advanced, Intermediate & Scaled.

WODs – WOD details to be release on or about July 10

Cost
$65 - June 9 to June 30

**This is a great event to get your feet wet and test your fitness! Event runs from 3 pm through the evening.**

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