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March 31, 2016

30
Mar

March 31, 2016

Way to Go Bobby!

Bobby Sunkel received an award from the governor earlier this week for saving a woman trapped in a burning car. Thank you for your service and bravery, Bobby!

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Bobby in Tallahassee (to the left of him is his mom, fellow CrossFitter, Suzie) 

And…Good Luck, Chuck!

Chuck lifts today at the 2016 National Masters Weightlifting Championships in Savannah, GA.

He is competing against the best in the nation in his age and weight class in the snatch and clean and jerk.

Go get em, Chuck!

chuck squat clean

REMINDER: Yoga on Friday at 6:30 PM with Rana…do it!

HAPPY BIRTHDAY AMIR & KYLE!

Workout of the Day
:05
15 minutes Shoulder prep
Banded foam roller wall slides

:15
3 x 1:00 Handstand holds
scale 3 x 1:00 top of a push-up hold

:20
1k Meter Row @ 75%
rest
500 Meter Row @ 90%
rest
Row 800 m @ 75%
rest
Row 400 m @ 90%

:45
Midline – Three sets of –
10 KB swings 55/35 Russian
10 Ab mat sip ups
10 Back extensions
rest 2 minutes

Post your scores to the Whiteboard.

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