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11/30/2018

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Announcements

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 Ring/Bar Arch to Hollow Swings

5x Muscle Snatch

5x Overhead Squats

200M Row

5x Power Snatch

5x Sotts Press

Weightlifting

Power Snatch

Every 2:30 for 15:00

-Perform 3x Touch & Go Power Snatch

-Working Sets

Metcon

Metcon (Time)

Row 1,000M

30x Deadlifts (275/185)

20x Ring Muscle-Ups
15:00 Time Cap

Scaling Options:

Row = None

DL = Load (225/155) (185/125)

RMU = Bar / CTBPU / PU