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8.14.15- Intervals

By August 13, 2015WOD
Kids these days.

Kids these days.

Announcements:

  • Our good friends over at The Helm CrossFit are hosting a competition Sept. 26th. This competition is designed for people who have not done a CrossFit competition before, and are wanting to know what it is like. What is also unique about this competition is that they are showcasing a “kids/teens” division. Be sure to check out their Facebook page for more information or contact me at the gym if you have any additional questions.
  • Aug. 29th at Monmouth Racetrack. We have a reserved area in the clubhouse. If you would like to sit in the picnic area, you will have to go early and reserve your seating.
  • Pre-order your SPEAK EASY GO HARD Crop tops (female) today. Pre-order ends next week. Email: emmy@crossfitspeakeasy.com with your quantity and size.
    Just beautiful.

    Just beautiful.

Today’s Workout

Open Gym Hours: 6:15AM-8:00AM

*If you have not found your 5RM back squat, please find time during Open gym today or Sunday to do so*

Conditioning:

  • Every 10 minutes, begin a new round for 3 total rounds:
    • 1000m Row
    • 30 Wallballs (20/14#)
    • 15 KB Swings (70/53#)

Cooldown:

  • 2 Rounds
    • 200m dynamic run (high knees, butt kicks, skips, etc.)
    • :30 squat hold

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