Hilarious!!!! Go Sam!!

And now Sam in the office…..

WOD

U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy forces during combat operations in Ar Ramadi, Iraq. He is survived by his wife Raini, father William, stepmother Linda, and mother Laura Williams.

Brehm
For Time:
10 15ft Rope climb
20 100/70kg Back squat
30 Handstand Push-Ups
Row 40 calories

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See you guys tonight – hopefully lots of new faces. Wig & pen 7:30pm!

It’s Day 1 of the European Regional’s today – check games.crossfit.com for updates. On Sunday at around 6pm the finals are on live on Eurosport!

WOD

9 Minute AMRAP:

7 Toes To Bar
9 Pull Ups
23 Double Unders

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Work these every time you are at the box…..if you don’t already!:

O-Class 

Snatch Technique Focus

WOD

A) 6 mins to establish best 3 Snatches

B) Every minute on the minute for 10 minutes 2 snatch @75% of best snatch in part A

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The App should be working now!!

The Cafe is open 7-3pm  so if you are a dawn patroller or lunch timer check it out!!

Ask Dafydd Morries @sneezymo on twitter for a review!!!

WOD:

4 Rounds For Time:
25 Box Jumps 24/20″
25 Kettlebell Swings 24/16kg
25 Wall Ball 9/7kg
15 Pull Ups
1 Rope Climb

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The Cafe is open from today – it will be a “slow open” so that means a limited menu as they establish what dishes etc to put on.  If you want to check what food is on and when please call Will on 07968 641863 and he will be more than happy to let you know.

The Sweet Potato Mash, Roast Chicken and Avocado Salad With Balsamic dressing. It did not last long on my plate!!

Another great CrossFit L1 Seminar at RCFV this past weekend! Great participants made for a really great weekend.  It is about the 5th L1 we have hosted and it is always nice for Nick and I to hear the compliments on the box as a training facility – I think we all forget how lucky we are sometimes!!  Well done to Sean, Banf and Shelmo for attending.  Coaches Terri and Frew also attended to further strengthen their coaching skills.

WOD

For Time:

Elizabeth

21-15-9

Squat Clean 60/40kg

Ring Dips

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