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Saturday, 11-8-2014

7
Nov

Saturday, 11-8-2014

Saturday Schedule: General gym hours: 8:00am-11:00am
 
8:00am class Alpine members only
9:00am & 10:00am – FREE classes to family, friends, and public!  We just ask that you please limit to three free classes before you consider a membership with us.  We are currently offering a THREE MONTH SPECIAL FOR $299 FOR NEW MEMBERS! (Regular price – $450)
8:00am- 10:00am – Weightlifting with Oly Coach Dylan
(No 11:00am Swim Team class)
 
GOOD LUCK TO HEATHER AND COACH FOUST AS THEY TAKE ON THE PRO DIVISION TODAY AT THE CROSSFIT 719’s “GARTERBELTS & GUNSLINGERS” PARTNER COMPETITION!!!
 
The Finale of the 5-week Saturday Hero WODs:
 
Workout of the Day
“Lumberjack 20″
For time:
20 Deadlifts 275/175
Run 400m
20 Kettlebell swings 70/55
Run 400m
20 Overhead Squats 115/75
Run 400m
20 Burpees
Run 400m
20 Pullups Chest-to-bar
Run 400m
20 Box jumps 24″/20”
Run 400m
20 Dumbbell Hang Squat Cleans 45/35 each
Run 400m
 
 
***9:00AM & 10:00AM CLASSES WILL SUBSTITUTE DIFFERENT MOVEMENTS FOR THE BARBELL LIFTS (Deadlifts & OH Squats)
***30min Time-cap for the 9:00am & 10:00am classes too
 
Post your scores to the Whiteboard.
 
 

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