Len S

ANNOUNCEMENTS

– Community CrossFit class on Sunday, 9/24 at Noon! Anyone is welcome to join! No experience necessary.
– Carl Paoli’s Freestyle Seminar is coming to FCF on Tuesday 9/26!

ARTICLES

+ Whole30 Sriracha [Recipe] – Nom Nom Paleo

CrossFit WOD for Friday 9/22

WODAPALOOZA 2017 WOD 4

2 rounds for time of:
40 calorie row
40 toes-to-bar
40 overhead squats, 43/29kg

Immediately into…

WODAPALOOZA 2017 WOD 5

5 minutes to find a 1RM hang snatch

Workout 4 is scored as the total time it takes to complete the two rounds of the triplet. Workout 5 is scored as the heaviest single lift in pounds on the 1RM Hang Snatch. Post both scores (workout 4 and workout 5) to whiteboard!

Olympic Weightlifting WOD

snatches and clean & jerks, pullups

Kettlebell WOD

– Andrew is subbing for Patrick tonight!

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