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September 16, 2014

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Reminder! Today we have barbell club at 5:30! WOD Classes are at 4:45PM and 6:30PM. —– Please note that starting in October we will be moving the Oly class from Tuesday at 5:30PM and begin holding group CrossFit classes during that time.[/creativ_alertbox]




Work up to a strong double. After your general warm up start light and increase in small jumps. Focus on maintaining your lumbar posture throughout the entire movement. New lifters should remember not to go to failure but judge your limits by the effort and strain it takes to achieve the repetitions.

AMRAP in 8 Minutes

4 Double Dumbbell Burpee Clean & Jerks 45/30lbs
8 Double Dumbbell Suitcase Walking Lunge Steps 45/30lbs
16 Sit-Ups

Workout notes: Perform the burpee holding a dumbbell in each hand bringing your chest to the ground between the dumbbells.   Finish by returning to a standing position and jerking both dumbbells overhead rather than jumping and clapping.  For the lunge steps hold both dumbbells at your sides and perform in place lunges (3 on each leg)

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