 Friday will be Jeff Bowden's (Jefe's) last day. He is moving to Dallas with a new job. We will miss him and the excitement he brings to the gym. If you see him over the next couple days, be sure to tell him good luck! Come back again soon Jefe!  Unfortunately, more bad news Luke R. is leaving us too, he is moving to NC. We wish him the best! Thursday Warm Up: 3- 5 mins run or row 400/500m Walking/Lunging Samson Stretch with stretch overhead Pass thrus Strength: Strict Pullups 3x5 If Tuesday was successful, try adding 1 rep per set. Once you reach 3x10, decrease band size or increase weight. Try 3x5 at new weight/resistance. Burgener: 3 warm up sets with pvc or bar or very light weight. Focus on form, especially the second pull. 1 muscle snatch 1 overhead squat 3 Position Snatch WOD: Snatch one rep every minute on the minute for 15 minutes. (Squat Snatch) Chris Spealler: 200-180lbs. Post the highest and lowest loads.  Miranda Oldroyd demonstrates the "finish" position. This is the final position she will be in before she aggressively pulls herself under the bar
Eric
7/27/2011 12:48:34 pm
Jefe WTF!!! You're not allowed to leave!
benjamin dominach
7/27/2011 12:49:56 pm
jeff b!!!!if it does work out in dallas you can move in to my car bro!!!you're a stud, you'll kick ass in any gym!!!
Shari
7/27/2011 01:03:18 pm
Good luck Jeff. Now whose shoes and tatoos are we going to have fun with??
Rae
7/27/2011 04:19:40 pm
JEFE! I miss saying bye to you by 24 hrs... :(
kim
7/27/2011 10:13:22 pm
Good luck Jeff! Thanks for the inspiration in the evenings with your intense workouts!!
Marcelle
7/27/2011 11:31:45 pm
Jefe! You're a beast. Show the CrossFit kids in Dallas what's up. Come Back Soon!
Jefe
7/28/2011 01:03:38 am
Thanks YALL (got to get my Texas accent on!)
mp
7/28/2011 02:08:34 am
Luke!!! One of my awesome early morning people...I'll miss you! Loved your positive spirit and the fun atmosphere you created!
Brandon Ecker
7/28/2011 06:52:51 am
Jefe, good luck. Please come visit. And thank you sincerely for your complement. Great job on DT yesterday. Comments are closed.
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