Fri, Jan 22d

CONGRATS TO DIANE K. CFHR’S TRAINER OF THE QUARTER (SEP-DEC ’09)!!! Diane has made INCREDIBLE gains as both an athlete and a trainer. Her personal accomplishments in strength and conditioning are true testament to the fact that she practices what she preaches. You guys receive the dividends of her thirst for knowledge and her hunger for personal improvement.

Confidence Jumps: Always a crowd pleaser. Steven gets some air at 9am.
CrossFit Skill Level work WOD:
Substitute in Skill exercises you’d like to work on as desired. Follow the general format, but adjust reps, loading and skills to work on weaknesses.
500m row
10 ring dips
20 pushups
30 squats
40 Wall ball shots (scale weight as required)
30 squats
20 pushups
10 ring dips
500m row

CrossFit TAKEOFF WOD:
7 min AMRAP
20 mountain Climbers
7 Swings

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Skill Level Testing will be held next Friday, Jan 29th. We will be testing only 3 selected skills from each Level. They will be announced in Monday’s blog post.
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It was another HUGE week of PRs in the box. Your dedication, hard work and ridiculous RIDICULOUS INTENSITY are paying off. Next week starts a cycle of Power Snatch and Front Squat.
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LOCAL ROWING COMPETITION!!! FEB 13TH AT GRANBY HIGH SCHOOL. We want as many of our athletes competing as possible!!! If you’d like to compete individually, you can register on their website. We also encourage team participation. Form your teams and register at the linked site above, then let us know.
LIVE STRONG!

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