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June 14, 2014

13
Jun

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.”

Ramani

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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