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January 5, 2015

4
Jan

January 5, 2015

In Case You Missed It…

  • We are offering a NEW class at noon each Tuesday and Thursday, starting tomorrow January 6. Liz will be the coach and, as long as we have consistent attendance, the class will become permanent.
  • We’ve completed the downstairs bathroom with shower. We now have three showers to make it easier for you to come in before work.
  • If you haven’t signed up for the Columbus Weightlifting Seminar on February 7, don’t delay as we are almost full. Details here: http://crossfitverobeach.com/?p=10082
  • We are launching our “Eat Real Food” Challenge on January 22, including body fat testing January 23. Sign up by January 15. Read all about it here: http://crossfitverobeach.com/?p=10210

It’s the first full week of the new year! We are happy to welcome back any of our members who have fallen off the fitness wagon over the holidays – come on in! And for those of you reading our blog, contemplating getting started, give us a call or email.

HAPPY BIRTHDAY TO RANA & HANK! (who celebrated birthdays Sunday)

margaret OH
Margaret 

Workout of the Day
:05
3 x 1.1.1.1.1 tempo pull-ups (3-count up, 3-count down)
– rest 15 seconds between singles, as needed between sets
– no kipping, scale with a band

:15
3 x 1.1.1.1.1 tempo handstand push-ups (3-count up, 3-count down)
– rest 15 seconds between singles, as needed between sets
– no kipping, scale with a band

:25
1000 m run
rest 1:1 (res the same time it takes you to complete the run) 

500 m run
rest 1:1

200 m run

:50
Midline – 3 sets of:
8 toes-through rings
8 back extension, 3-second pause at the top

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