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Movement Warm-up Set Coach’s choice  A.  Kettlebell Snatch Practice  B.  4 Rounds AFAP:  40M Farmer Carry with 45lb/25lb bumper plates in each hand! 20 x

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Monday 02062012

  For those of you who are observant, you may have noticed that there are some members that are doing their own training outside of

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Saturday 02042012

Movement Warm-up Set  5 x Min AMRAP  10 x Thrusters  10 x Broad Jumps  10 x Push ups  A.  SURVIVAL OF THE FITTEST  Explanation of

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Athletes Profile: Ron Citronowicz

1.  In General what is your background  Played college and professional tennis. Refused to step into a gym  2.  Age, occupation 31, Physician Assistant in

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Friday 02032012

Movement Warm-up Set  -Line Drills  -Junk Yard Dog  -Snatch Progressions  A.  20 Minutes of Snatch work  This doesn’t mean you’re attempting a heavy 1 rep

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Thursday 02022012

Movement Warm-up Set  Line Drills   2 x Sets NFT  10 x Shoulder Touches or 20 second Handstand hold  10 x Kettlebell Cleans + Press 

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Wednesday 02012012

Movement Warm-up Set  3 x Sets NFT 10 x Kettlebell Snatches (5/5)  10 x Wallballs  10 x Strict Pull-ups  A.  Pull-up Progressions   B.  With

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Tuesday 01312012

CFP – Olympic Weightlifting Class Description Whether you just want to brush up on your Olympic lifts for an upcoming Cross-fit competition, or you want

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Monday 01302012

Movement Warm-up Set  2 x Sets NFT  10 x GHD sit-ups 1 x <-> Handstand walk  10 x Supermans 10 x Kettlebell swings (Russian)  

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Saturday 01282012

Movement Warm-up Set  3 x Sets NFT  10 x Push-ups  10 x Jumping Pull-ups  30 x Mountain Climbers  A.  Lynn  5 x Rounds for MAX

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