12/02/2014 (WL)

Main – CROSSFIT

Hip and Shoulder mobility

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empty barbell C & J demo

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Cool down Mash quads and groin

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 95/65

9 C& J , 9 breaths

6 C& J , 6 breaths

5 C& J , 5 breaths

4 C& J , 4 breaths

3 C& J , 3 breaths

2 C& J , 2 breaths

1 C& J

@ 135/95 -or- 60% 1RM C&J (whichever is higher)

11-27-2023 3:21 pm

I’ve listened to a few thousand people bullsh*t me about their “goals.” (more on that tomorrow) Me: Why do you want to do this program?

11-20-2023 10:00 pm

Successful people suck. Because they, too, are terrible at way more stuff than they are good at. I can’t tell you where the extra paper

11-15-2023 4:33 pm

If you looked back on this post a month from now, would you be glad you took it to heart? OR would you once again

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