Monday, July 11, 2016

Strength Schedule:
Monday- Clean + Back Squat
Wednesday- Push Jerk
Thursday- Snatch
Friday- Deadlift
Sunday- Bench Press
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Free Month of Membership Referral Drawing tomorrow night!  Remember, if you refer someone who signs up for either a Gold or Platinum membership you are entered into a drawing for a free month of membership!
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Have friends who are runners? Invite them to our Free CrossFit for Runners Workout  tomorrow night, Tuesday, July 12, at 6:30pm.
We are partnering with Potomac River Runners for a fun and challenging CrossFit workout designed for runners! All fitness levels welcome and CrossFit experience is not required. This team workout will be a great cross-training challenge for runners, and is sure to leave most attendees sore for a few days!
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Clean
8×2
*Working Sets start at 80%
 
Pause Back Squat
3×5 (ME)
*2 count pause