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12/01/2018

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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

Air Breather

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

DB Thruster (35/20)

Pull-Ups

-then-

KB Swings (53/35)

Hand Release Push-Ups

-then-

DB Shoulder to Overhead (35/20)

GHD/Ab Mat Sit-Ups

-then-

Goblet Squats (53/35)

Burpees
40:00 Time Cap

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

DB Thruster (35/20)

Pull-Ups

-then-

KB Swings (53/35)

Hand Release Push-Ups

-then-

DB Shoulder to Overhead (35/20)

GHD/Ab Mat Sit-Ups

-then-

Goblet Squats (53/35)

Burpees
40:00 Time Cap

Fire Breather

Metcon (Time)

Teams of 2:

21-18-15-12-9-6-3

Thrusters (135/95)

Chest to Bar Pull-Ups

-then-

Power Cleans (135/95)

Handstand Push-Ups

-then-

Shoulder to Overhead (135/95)

GHD Sit-Ups

-then-

Overhead Squats (135/95)

Burpees Over Bar
40:00 Time Cap