"To give any less than your best is to sacrifice a gift."
-Steve Prefontaine
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| Above: We love other CF box visitors! Erica (front row, far left) from Rogue Fitness CrossFit in Ohio and Raj (front row, right) from Imperial CrossFit in Washington both came to our noon class today. |
Today's WOD:
Mobility:
5 minutes on the Pain Ball with focus on upper-body
Strength:
Shoulder Press 5-5-5-5-5
Met-con:
"Annie"
50-40-30-20-10 rep rounds for time:
Double-Unders
Ab-mat Sit-ups
Announcements:
1. 20 Ultra Speed Cable Jump Ropes will be in by the end of the week! Reserve one by writing your name on the list, which can be found on the big white board at the box. They are only $13, but worth so much more, especially if it means practicing your Double-Under!
2. Word on the street is a "Rogue Fitness/Umeda" shirt will be coming out soon, so support your coach and rock one!
3. We are planning a post-CrossFit Games get together at the gym... more details will be released soon!
Yesterday's WOD Board:
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