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May 09, 2010


Damon - Wasatch


Row 250, 250, 250, 250. 50%, 70%, 80%, 90%. Rest as needed. Then:

Build up to a 1RM snatch. Remember this number!

21, 15, 9
KB Swings (Games Standard 1.5/1)
GHD Situps

100% intensity on the WOD!

We'll be training Mon, Tues, Wed this week. Each day the intensity & volume will decrease. The emphasis will be skills, maintaining conditioning, and specific practice once the WODs are released.

Banu Firth

CFK classes

Trial class today @ 5:30 for 5-8yr olds only

May 17th start:
CF Crew (5-8yr old) M,T @ 4:30/ W,TH @ 5:30
Wasatch Pack (9-12yr old) M,T @ 5:30/ W,TH 4:30

May 31st start:
CrossFit Kids Club (3-5yr old) M,W,F 10am -when that fills we offer 9:30 then 9am

I am willing to do an older kids class/classes in the morning for summer if demand is there. please talk to other parents in your age group and let me know

also see flyer in gym for pricing

Melanie D.

Damon, I'm a slacker and just read the post about a spin class. I have never taken one so I don't know what it would be like, but being one that can't run due to having a bum knee, having a bike around would be a nice sub for running instead of rowing all the time.

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