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Friday March 4, 2011 

Really, another mircowave explosionUpdate:The WOD for March 12, 2011 will be a 5k.  Feel free to bring a buddy and get a new 5k PR.  The 5k will start @ 10:00am SHARP. So arrive early, warm-up, and bring a buddy.  The 5k is the only WOD that day. 

Following the 5k @ 11:00am: We will hold an hour long meeting and topics will include:

  • ECC in the warmer weather
  • CF OPEN rest days and schedule
  • Calculating C/F/P % based on caloric consumption

WOD:

15x - On the Minute

2 C&J @ 85% of Max

Sellout:

100 Flutter Kicks : 4 count-"In cadence, exercise"

Hands across AmericaSaturday March 5, 2011 

Hero WOD: 10 Rounds: Each Round for Time

Holbrook

5 Thrusters 115/75

10 Pull-ups

100 meter Sprint

Rest 1 minute

Track all rounds and post best/worst round times in comments

Ways to scale:

10 RFT each for time of:
5 Thruster 95/65
10 Pull-ups
100 meter Sprint
Rest 1 minute

Scale 2:
7RFT, each for time of:
Thruster 75/45
10 Pull-ups
100 meter Sprint
Rest 1 minute

Intro:
5RFT, each for time of:
5 Presses 33/15
10 Jumping Pull-ups
100 meter Sprint
Rest 1 minute

Note: There will be a 7 am Non-Coached WOD on Saturday Morning - Starbucks at 8 am

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