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Warm-up: 3 minutes of the following: 5 explosive wall balls, 5 rebounding box jumps, 5 russian KB swings. Workout: “Morrison” 50-40-30-20 and 10 rep rounds of: Wall ball shots, 20 pound ball Box jump, 24 inch box Kettlebell swings, 1.5 pood Post time to comments. Cool-down: Sit quietly for 2 minutes “The 2011 Europe Regional: Part 1”, CrossFit Journal preview […]

Warm-up: 10 minutes of hip and shoulder mobility followed by 3 minutes of the following: 6 push-ups, 6 PVC front squats, 6 ring rows. Workout: Three rounds for time of: 135 pound Front squat, 12 reps 12 Burpee pull-ups Post time to comments. Cool-down: Spend 5 minutes with a lacrosse ball to the upper back “CrossFit Endurance: Programming for Military

Warm-up: 10 minutes of shoulder mobility Workout: Shoulder Press 5-5-5-5-5 reps Post loads to comments. Cool-down: 3 x 10 Kettlebell bottoms up 3 sets Max rep push-ups Interview with Bill Henniger of Rogue Fitness at the North East Regional – video [wmv] [mov] Yoga starts tonight at 5:45, we hope to see you there!

Warm-up: Partner assisted hamstring stretch Workout: Deadlift 3-3-3-3-3 reps Post loads to comments. Cool-down: 3 x 10 Reverse Hypers 50 band good mornings Interview with Jon Gilson of Again Faster Equipment at the North East Regional – video [wmv] [mov] New Powerlifting Class at CFHSV!

ALL CLASSES ARE CANCELLED TODAY IN CELEBRATION OF THE 4TH OF JULY This, then, is the state of the union: free and restless, growing and full of hope. So it was in the beginning. So it shall always be, while God is willing, and we are strong enough to keep the faith. ~Lyndon B. Johnson

Workout/Benchmarks: For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. “10 Foods You Would Never Think to Grill”

Workout: Complete as many rounds in 20 minutes as you can of: 7 Handstand push-ups 12 L-Pull-ups Post rounds and fractions of rounds completed to comments. “Strengthening Weaknesses Strategy” by CrossFit West Santa Cruz(CA).

Warm-up: 4 intervals of tabata jump squats Workout: Back Squat 5-5-5-5-5 These are tempo squats. Take 2 seconds to descend to the bottom of the squat, have a 1 second pause in the bottom, EXPLODE UP! Cool-down: 3 x 10 Reverse Hypers “Running Drills: Part 2” with Brian MacKenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] “The

Warm-up: Group med-ball toss followed by 10 minutes of Muscle-up practice Workout: For time: Run 800 meters 30 Muscle-ups Run 800 meters Cool-down: Group discussion on the paleo/zone diet http://www.youtube.com/watch?v=K1lSehZI-NA&feature=youtu.be “Cooking With Nick Massie: Calabacitas”, CrossFit Journal preview video [wmv] [mov]

Warm-up: Burgener warm-up followed by sprint and agility drills Workout: For time: Run 800 meters Snatch, 30 reps Run 800 meters Cool-down: 10 minute squat test. Make it farther than you did last time! “One Goal” with Mikko Salo – video [wmv] [mov] “Haters Gon’ Hate” from CrossFit North Arlington (TX).