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GRAND OPENING RE-CAP / WOD 4/16/12

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We are so humbled by the response of the CrossFit community. The Grand Opening was truly epic! We had over 100 people show up throughout the day with 50 people coming early to wod. The community came out in full force with Beachside CrossFit, CrossFit Simi, CrossFit Code 3, Team CrossFit, CrossFit Synapse, Anacapa CrossFit, CrossFit Eagle Rock, Brick CrossFit, CrossFit Conejo Valley, CrossFit All Over, CrossFit Dark Horse, CrossFit Tustin, Stronger Faster Healthier, and Wod Gear repping their boxes and brands. It was an amazing day that started off with a great workout followed by good food, awesome peeps, lots of beer and positive vibes. Many thanks to you all with many great times ahead!

WARM UP:

3 Rounds (PVC)

10 OHS

10 Good Mornings

10 Pass Throughs

10 Front Lunges

5 Clean Ext.

5 Clean Pulls

SKILL/LIFT: (With Coach)

(45/35/15/PVC)

Hang Clean Ext.

Hang Clean Pull

Front Squat

Med-Ball Clean

Power Clean Ext.

Power Clean Pull

Power Clean

WOD:

10 Min. of Work

3 Power Cleans at the top of each minute (185/125) (155/105) (135/95) (95/65)

*wod will be scaled based on clean level and strength. Med-ball cleans will also used as an option based on coach’s discretion.

3 Min. Rest

7 Min. AMRAP

10 Wall Ball (20/16) (16/14) (14/10) (10/6)

5 Burpees

POST WOD:

Coach’s Stretch

 

 

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