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August 1, 2016

31
Jul

August 1, 2016

Final Details for Girl’s Night

The annual CFVB Girl’s Night is here!

  • Date: This Friday, August 5
  • Time and place: Starting at 5 PM at Rosanne’s house (address at gym)
  • Moving to: The Bugalow/Orchid Island Brewery at 7 PM
  • Other details: we will have light snacks, wine and Moscow Mule’s at Rosanne’s.
  • And don’t forget: wear a wig or hat!

Can’t wait!

CrossFit

Rana

Workout of the Day
:00
Barbell warm-up

:15
Every 2 minutes for 6 minutes:
3 power clean & jerks
Rx+ 225/150 Rx 185/125 M55+ 135/95

Rest 3 minutes

Every 1:30 for 6 minutes:
3 power clean & jerks
Rx+ 205/135 Rx 155/105 M55+ 115/75

Rest 3 minutes

Every 1:00 for 6 minutes:
3 power clean & jerks
Rx+ 185/125 Rx 135/95 M55+ 95/65

:40
4 sets:
4 ring muscle ups
3 strict handstand push-ups + 4 kipping handstand push-ups

:50
Midline:
Accumulate 1:30 hollow hold
Accumulate 2:00 plank hold

:55
Mobility:
1:00 each side twisted cross
twisted cross
2:00 box stretch
box stretch
1:00 supine hang

Post your scores to the Whiteboard.

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