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11/26/2018

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Announcements

This Wednesday Dr. Dave Bass will be holding 15 minute evaluations for 25 dollars starting at 4 going to 7 sign up at the concierge before all the spots are taken.

Breath and Flow workshop every Thursday 11/29-12/20 6-7:30 pm ; Come breathe and move with coach Taylor and Dr. Lisa through Functional Progressions and workouts ( this is a great follow up from the core and pelvic floor workshop hosted a few weeks ago) Sign up through BirthFit RVA

The Christmas Party with be 12/15 at 6:30pm please RSVP by 12/ 1. This will be a fun night to get dressed in something other than gym clothes(even though you are welcome to wear gym clothes) This will be potluck style , we will have a sign up sheet by the water fountain for sign ups.

Crossfit Pushin Weight – CrossFit

Warm-up

2 Rounds:

10x Cossack Squats (5x Per)

7x Arch to Hollow Swings

5x Strict Press (Empty Bar)

10x Front Squats (Empty Bar)

7x Pull-Ups/Jumping/Rows

5x Inch Worms

Weightlifting

Z Press

15:00 to establish a 5RM Z Press

Metcon

Hate (Time)

6 Rounds:

6x Thrusters (135/95)

6x Chest to Bar Pull-Ups

6x Bar Facing Burpees
15:00 Time Cap

Scaling Options:

Thrusters = Load

CTBPU = Pull-Ups/Jumping

BFB = Burpees