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Available in Black or White

Limited Edition FCF 2019 Blender Bottle pre-sale is on! This Radian model from Blender Bottle is one of my favorites due to

+ having double-wall insulation that allows your drink to stay cool
+ having a detachable carry loop that also holds the top to the lid
+ including their signature BlenderBall wire wisk for smooth breakdown of your proteins/creatines/carbs/BCAAs/etc
+ being made of stainless steel to avoid the dreaded protein smell!
+ having a wide mouth for easier cleaning (hand wash only)

Preorder by clicking here! They’ll be in towards the end of the month.

CrossFit WOD for Wednesday 7/17

alternating top-to-top kettlebell presses 6×8

5 rounds for time:
7 front squats, 70/50kg
9 burpee box jump, 32/24″
400m run

ARTICLES

+ How Mr. Royal H. Burpee Invented the Most-Despised Movement in Fitness – BarBend
+ Saved By the Barbell 2019 Registration – CrossFit

ARTICLES

+ Enhancing Low Back Health Through Stabilization Exercise (PDF) – University of Waterloo

CrossFit WOD for Wednesday 1/3

establish within 15 minutes each:
– snatch 1RM
– OHS 1RM
– 500m row

Let’s establish some numbers for 2018 so we can direct our training purposefully! First we’ll start with these two lifts and follow it up with some row sprints. How’s your technique? Do you know how to sprint start?

Post results to whiteboard!

Kettlebell WOD

warm up + accessories

complete 300 double kettlebell swings with perfect form. every time you break you must complete 2 sets of the complex:
2 double cleans
1 double press
3 front squats