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09.16.2013 [monday]

All 3 coaches, Jeremy, Susie, & Katelyn, attended a CrossFit Kids seminar/certification course over the weekend; and it was AMAZING!! We have a refined passion for teaching kids early how to move better and with reason! We have learned new techniques and may even share them with the adult classes 🙂 We will keep everyone updated on when we will become a CrossFit Kids Affiliate and when exactly classes for those Kids will start! Please be patient and supportive!
🙂

Skills & Drills: 30/20/30
                 4 Rounds: (with an empty bar)
                 3 Deadlift
                 3 Hang Power Cleans
                 3 Front Squats
                 3 Push Jerk
(partner)WOD: AMRAP in 8:00
              A1: 10 Power Cleans + 10 Push Jerk
              A2: 10 Plank Hold (front, side, push up)
Strength:  1.) Front Squat 3-3-3-3-3 E3M (90%)
           2.) Push Jerk 3-3-3-3-3 E3M (90%)

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