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June 14, 2014


June 14, 2014

Another CrossFit Baby

Rana and Fred welcomed Ramani Aliyah on Thursday. She weighed 6.5 lbs and is absolutely perfect. Her name means “beautiful girl.”


A Happy Father’s Day weekend to all our dads!

Reminder Experienced CrossFitters: Join me on Sunday for Open Gym from 11 AM to 1 PM. 

 Workout of the Day

A note about today’s workout: it isn’t meant for time. We’ve designated a long time domain in which you work through movements at a relaxed pace, focusing on technique. Look at this as a practice session. 

30 minute AMRAP @ Z1 effort (heart rate not above 140/conversational pace)
1 bar muscle-up (scale = 1 chest-to-bar pull-up)
2 wall walks
3 squat cleans 205/155
4 Chest-to-bar pull-ups
5 KB swings 55/35
6 steps, handstand walk (scale = 6 HSPU or 3 handstand attempts against wall)
7 box jumps 20″ (step down)
8 toes to bar (4+4)
9 hand-release push-ups
10 calories on Airdyne/row

Post your scores to the Whiteboard.

9 Responses

  1. Maria and Steve

    Wooo Hooo!
    Rana, you finally had your beautiful baby girl!!! So happy for you.
    Congratulations to you and Fred!

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