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No Strength assignments this week. All strength is worked into the Wods.  If you would like to do extra lifting, feel free. After eating at

Sunday Funday!! this is a Mulit-box get together and wod for fun this upcoming sunday at 3:00 pm. It will be held at CF Newbreed

Sunday Funday!! this is a Mulit-box get together and wod for fun this upcoming sunday at 3:00 pm. It will be held at CF Newbreed

Sunday Funday!! this is a Mulit-box get together and wod for fun this upcoming sunday at 3:00 pm. It will be held at CF Newbreed

Strength on white board. Wod: Every three minutes for 7 rounds 10 hang cleans 155/135/95/75 10 over the bar burpees 10 dubs 30 singles.

Hit the following before sunday 8/25/13: OH Squat – Practice for 20 minutes, work up to a heavy 5 Deadlift- 5-4-3-2-1 Kipping pull up –

Stay BEHIND the bar in the hang power snatch. Hit the following before Sunday 8-18-13 High-Bar Back Squats 5X7 @ 70% Power Clean and Jerk 5-4-3-2-1

The Box 15 months ago The box these days Hit the following before Sunday 8-18-13 High-Bar Back Squats 5X7 @ 70% Power Clean and Jerk 5-4-3-2-1

Hit the following before Sunday 8-18-13 High-Bar Back Squats 5X7 @ 70% Power Clean and Jerk 5-4-3-2-1 (5) 1 minute amraps of: HSPU or Push press