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April 21, 2016

20
Apr

April 21, 2016

Yoga Update

Please take note: NO FRIDAY YOGA, effective immediately. Instead, we are offering yoga each Saturday at 10 AM. We will keep this as a regular class as long as there is attendance.

Rana is a fantastic instructor who is also a long-time CrossFitter, so take this opportunity to get bendy with her!

mike sanford transformation

Shout out to Mike Sanford who has dropped over 60 pounds! 

Workout of the Day
:05
Every 10 minutes for 30 minutes:
50 calories on bike @ 100%
Every 10 minutes, begin until you reach 50 calories. Rest the remainder of the 10 minutes. 

:35
Recovery:
5 minutes of foam rolling legs
3 sets:
:30 couch stretch
:30 pigeon
:30 3-way hamstring stretch

:50
Goal/Skill work – spend 10 minutes on a gymnastics skill

Post your scores to the Whiteboard.

 

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