150205 Thursday 0900 & 1800 & 1915

Athletes,

The time has flew by but we are finally here! The Fight Tonight CrossFit Body Challenge is at an end. If anyone would like to be courageous enough to send before and after pics I will post them!

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Here’s how this will work. I will be at the gym tomorrow, Friday and Saturday for weigh-outs. The machine we used to get our initial readings is out of service so we will get weight by the scales the gym has. All members will use the same machine so that everyone is measured by the same metrics. With that being said we can’t measure body fat percentage which is the metric I would like to work with more. We just have to work with what we have!

The list of people that need weighed-out:
Kelly D.
Laura
Vilija
Terry D.
Roxanna
Mari Lu
Tiffany
Scott
Cheyenne
Adam
Taka
Gordon
Nick J.
Randi
Tauni

Further there will be a Yoga Partner party at CrossFit Sentinel Uptown from 22:30-00:30 and yours truly will be partnering with their Master Yoga Instructor to go over some basic movements and progressions. There will be a huge showing and you can come too.

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We will be going over the basics.  If you would like to know what search Acroyoga: bird, leaf, acroabs etc.  May even hit on some more advanced stuff like cartwheels.

Jared – FTCF

A. Progressive Model Toes 2 Bar

B. SWOD
EMOM for 5 Minutes
5 T2B Immediately followed by 3 Pullups then 2 C2B Pullups. Work the transition without dropping.

C. WOD
10 min AMRAP w/20lb Weight Vest
15 x Double unders
5 x Strict Pull-ups

D. MWOD
Scapula smashing with lacrosse ball.
5 Minutes each side.

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