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Friday Please bring your FGB tshirt money($20) and give it to Jeff, Brandon or Liz if you haven't yet! Warm Up: 5-7 min amrap 100m row 15 jump squats 10 pass thrus 5 pullups Skill: Double Under Flights (7 mins) Beginner: 1-2-3-4-5-4-3-2-1 Int. 5-10-15-20-25-20-15-10-5 Adv. 10-20-30-40-50-40-30-20-10 "Gator" :30 minute Cutoff Advanced: Eight rounds for time of: 5 Front squats 185/125lb (or 70-80% of 1 rep max) 26 Ring push-ups (Sub Clapping Pushups/Strict Pushups) Intermediate: 6 rounds Beginner: 8 rounds 5 Front Squats 13 Strict Pushups  U.S. Army Specialist Christopher "Gator" Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, sisters Jennifer Daly and Sarah Ferrell, father Edward Gathercole, and mother Catherine Haines. www.crossfit.com
benjamin dominach
8/25/2011 04:42:52 pm
bring the troops back to home!!!!!end the wars!!!!!!
Bradley Schneller
8/26/2011 08:13:37 am
+1 Comments are closed.
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