7/27/13

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This past week was also Jessica C.’s last week at Hardware CrossFit, as she is making the move up to Park Ridge. Jessica has made so much progress during her time here at HWCF. The 7:30PM classes won’t be the same without her. Jessica, please come back and visit us!

 

Reminder:

Foundations class today at 9AM. We will be covering the Deadlift and Kettlebell Swings! The class is open to all Hardware CrossFit members.

There will open gym tomorrow from 12-2PM

Strength:

Strict Press: (2 min rest)

  • 82% x 3
  • 87% x 3
  • 92% x 3+
Conditioning:

Partner WOD: [1 Partner working at a time while the other partner rests]

  • 1000m row (500 each)
  • 200 Double Unders
  • 150 Hand Release Push Ups
  • 100 KBS (70/53)
  • 50 Pull Ups
Post WOD:

Bent Over Row: 5×5

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