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Saturday January 15, 2011

WOD: 5 RFT

40 Squats

30 Sit-ups

20 Push-ups

10 Pull-ups

Note: The gym will be open @ 7am on Saturday morning for a non-coached WOD - Starbucks at 8am

Sunday January 16, 2011

Amnesty

REMEMBER ATHLETES:

Complete and email to Vin - vin.lindsley@elmcitycrossfit.com

(copy and paste into the body of the email)

2011 Challenge Start-up Sheet:              NAME:

Circle your primary training focus for 2011?

  • Sports specific training
  • General fitness

If Sports Specific:

What sports?

  • Running
  • Multi-sport
  • CrossFit
  • Other _______________

Will you be purchasing a training plan? Yes/No

If General Fitness:

Primary concern

  • How you look
  • How you feel

What was your 2010 goal(s)?

1.  Fitness goal:  ________________________________

 

2.   Nutrition goal: ________________________________

 

Did you meet your 2010 fitness/nutrition goal(s)? Yes/No

 

If no, WHY?

 

If yes, HOW?

 

What are your 2011 goal(s)?

1.  Fitness goal: ________________________________

 

2.   Nutrition goal: ________________________________

 

How will you meet your 2011 fitness/nutrition goal(s)?

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