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February 3, 2017

Tonight we welcome Rising Six CF to Alpha.  They are set to arrive about 6:30pm and we’ll go until the WODs are finished.  You do not have to participate to attend but WODs will accommodate all levels.  Hope to see you there this evening!

CrossFit:

Warm Up:
Carefully

Strength:
Deadlift
Level 1: 1 x 5 (+10)
Level 2: 3 x 2 @ 92.5%

Flex Sesh:
4 Rounds
8/8 Hammer Curls
Max Rep Straight Arm Banded Pushdowns