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Also, the CF Kids class will run only on Tuesday afternoons instead of both Tuesday and Thursday.  

Hey You!!!  We might have to cancel a few classes around this coming weekend.  A few of your beloved coaches are going to attend the very intensive Starting Strength Seminar in Sacramento!!!  Sorry for any inconveniences that this causes you and your training with us.  However…  We will come back with some pretty dang serious improvements in our ability to work with you all.  (We hope anyway…)  Word on the street is that the last time this seminar ran in California there was a 0% pass rate!!!  Wish us luck!!!

Volume train/EDT, then:


Three rounds for time:
Run 400 meters
1.5/1 pood Kettlebell X 21 swings
12 Pull-ups

Subsititue a suitable movement for the pull-ups if your volume training/EDT involves pull-ups.  Scale this workout so that you complete it in around 10 minutes.  12 minute time cap… 

WOD Demo with CrossFit Addiction – video [wmv] [mov] [HD mov]

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