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April 1, 2016

31
Mar

April 1, 2016

CrossFit Bill of Rights – Arctic CrossFit

Steve Nelson handed me a copy of the CrossFit Bill of Rights from Arctic CrossFit, located at JOINT BASE ELMENDORF-RICHARDSON in Alaska. http://arcticcf.com. Among the Bill of Rights are rules for attitude of their CrossFitters. It’s very accurate…

Conditions for the Attitude of Arctic Crossfitters

Section i

• Come to train, not “workout.”

Section ii

• Leave your personal drama at home.

Section III
• Check your ego at the door.

Section iV

• No excuses. Train like a champ.

Section V

• No whining.

Section Vi

• Help others be better than you.

mike g row
Mike G. 

HAPPY BIRTHDAY TO OUR APRIL FOOLS, ANDY & ROBBIE!

Workout of the Day
:00
Barbell Wam-up

:20
Every 2 minutes for 10 minutes/5 sets: 3-position power snatch
– power position / above knee / below knee
– 55/65%

:30
5×5 Push press – moderate weight

:40
3 sets of:
10 KB double Front Squat
10, each arm, dumbbell row

Post your scores to the Whiteboard.

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