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Warm Up

Burgener Warm Up

Mobility

WOD

3 Power Snatch OTMEM 15 Minutes

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Warm Up

Group Dynamic Warm Up Using Angie Movements

Mobility

WOD

“ANGIE”

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Am I right in thinking no one wants to go paint balling on Sat 21st of July? Only Penny, Tom H and Tom C have “signed up”. Please reply to comments or email info@cfvelocity.com I would like to make the booking tomorrow. Thanks.

Warm Up

Gymnastic Skills
2 Rounds
Dish to Arch x 10
Headstand x 10 secs
L-Sit Hang x 10 secs
Front Support to Back Support x 10

Mobility

O-Class
3 Position Clean
Not Heavy Focus On Perfect Technique

WOD Class
15 min Clock OTMEM
5 Press 0-4min
5 Push Press 5-9min
5 Push Jerk 10-14min

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Paintball Update

Just spoken with the company
Sat 14th is not available but Sat 21st is. Can I get some idea of who is in so I can book. Availability goes fast so please respond to comments as I would like to reserve the 21st. Thanks.

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This weather is getting to me so on this crappy morning have a watch of this…I have posted it before and it always makes me smile – remember number 1 above all your training should be fun!!

Warm Up

Crossfit Warm Up
3×10

Mobility

WOD

In Pairs
AMARAP 20 mins
Run 200m
30 Wallball 9/7kg

One partner works at a time and completes a full round.

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