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Saturday, 8-4-2012

3
Aug

Saturday, 8-4-2012

Schedule for today:
8:00am Regular Alpine Class
9:00am Alpine and free class to the public
9:00am Foundations #4
9:00-11:00am Open Gym
 
WOD
30min Partner AMRAP of “Baseline”
**1 Round of Baseline = 500m Row/Run, 40 squats, 30 sit ups, 20 push ups, 10 pull ups
**You and a partner can either alternate rounds of Baseline or the exercises of Baseline
**Weight vests encouraged!
 
Open Gym Challenge WOD
4-3-2-1
Muscle ups
2x Body weight deadlift (Men)/1.5x Body weight (Women)
 
ADDITIONAL PLANS TODAY
**Don’t forget about the dark field microscopy/live blood test at the Green Herb at 2:00pm.  So far its Robby, Lily, JC, Lori G, Sharla, Luis (Julia) going tomorrow.  Let’s all meet at the Green Herb at 2:00pm.  This is just a pin prick of blood which is placed under a microscope and displayed for you to follow along as Dr Cass explains any abnormalities in your blood.  Please join us!  There are 5 more spots available.  This is very educational and this will improve your diet and health!
**Century Theaters Memorial WOD at CrossFit Verve

GOOD LUCK TO MIKEY WHO IS GETTING HIS CROSSFIT LEVEL 1 CERTIFICATION THIS WEEKEND!!!

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