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HERE'S WHAT'S HAPPENING IN OUR COMMUNITY!

CrossFit Winnipeg: Friday, August 22, 2014

DSC03884Health:
A. Push Press 3,2,1,3,2,1
B.AMRAP in 12 min:
1 gym length sled pull or prowler push
AMRAP unbroken pullups or ring rows
C.2 sets
Trap smash 10 head turns per side
Prone shoulder opener 1 min per side

Fitness:
A. Push Press 3,2,1,3,2,1
B. Mini “Nicole”
AMRAP in 12 min:
Run 1 lap
AMRAP unbroken pullups
C. 2 sets:
Trap smash 10 head turns per side
Prone shoulder opener 1 min per side

Performance:
Single (Power or WOD)
A. Push Press 3,2,1,3,2,1
B. Mini “Nicole”
AMRAP in 12 min:
Run 1 lap
AMRAP unbroken C2B pullups
C. 3 sets:
Trap mash 10 head turns per side
Prone shoulder opener 1 min per side

Power:
A. Deficit Deadlift build to EDM 6×3 – 85%
B. 1-arm DL 5×2/ arm
C. Chinups 6×6
D. Hip Ext/GHR 5×10

As you may know, Coach Helena is moving to Ottawa, and next week will be her last week at CFW.  We’ll be getting together on Sunday night to send her off.  There will be a short workout and the potluck will kick off at 7PM on Sunday, August 24th, so please bring something to eat or drink and enjoy the company.

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