Kris
Front Squats: 6-6-6-6-6-6 (75%)
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Monday Jan 21, 2019
Daniel
3 Sets of: 4:00 ON/2:00 OFF
20/15 Calorie Assault Bike
20 GHD Situps
Max Reps Power Snatch #155/#105
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Sunday Jan 20, 2019
Heba
OPEN GYM 9:30am-11:30am
5x1000m Rowing (Moderate Pace)
Resting 1:00 Minute between sets
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Saturday Jan 19, 2019
Rachael
People may not remember exactly what you did, or what you said, but they will always remember how you made them feel.
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Coach Rachael is certainly one of those people that makes everyone she connects with feel the love and kindness that she shares. We won’t say goodbye, but simply wish you the best during your travels around the world! We all look forward to living vicariously through your adventures!
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“There is A LOT I can say about this girl. Rach has always done everything the way that she wanted too…travelled to the places where she always talked about, all the while becoming the best version of herself without anyone telling her different! Rach is an incredible coach and friend. We will truly miss having her positivity and enthusiasm as part of our team. Sending you all the positively towards you in this next chapter in your life.”
– Dave
OPEN GYM 7:30am-9:00am
CrossFit Class 9:00am-10:30am
CrossFit Class 9:00am-10:30am
Friday Jan 18, 2019
Yunhan
Back Squats: 10-10-10-10-10 (Body Weight)
*100ft empty Sled Push after each set*
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Thursday Jan 17, 2019
Bike/Row/SkiERG
100/80 Calories
80/60 Calories
60/40 Calories
40/30 Calories
20/15 Calories
Resting 1:00 Minute between sets
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Box Brief:
Saturday Jan 19, 2019, One Class from 9:00am-10:30am “Rachael” followed by treats!
Wednesday Jan 16, 2019
Jessica
5 Rounds of:
20 Alt. Dumbbell Snatch 50lbs/35lbs
20 GHD Situps/AbMat Situps
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Box Brief:
Saturday Jan 19, 2019, One Class from 9:00am-10:30am “Rachael” followed by treats!
