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ABS 75 reps
Flatirons CrossFit weightlifting team meeting and practice this Saturday at noon
PCl 50/4 65/3 75/2 80/2 85/2 90/2 95/1 90/2
Cl Pull 80/5 90/4 100/3 105/3 100/3 105/3
SQ 50/8 60/5 70/3 75/3 80/3 85/3x2
PP 50/6 60/5 70/3 75/3 80/3 85/3
ABS 100 reps
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Everyone who is competing in the weightlifting meet next weekend we are going to have a team practice this Saturday at 11:30. We will be going over weights, rules and strategy. please make sure you can make it.
PCl+F.Sq 50/3+3 65/2+2 75/1+1 80/(1+1)x3
Cl Pull (Bkn) 60/5 70/4 80/3 90/3x3
F.Sq 50/8 60/5 70/3 75/3 77.5/3x2
P.Split medium / 6, 5, 5
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Tracy getting some coaching from Cheryl at Saturdays clinic
OHSQ 50/4 60/3 70/3 75/3 77.5/3 80/2
Sn Starts (% of Sn) 80/6 90/4 100/3x3
Sn PP 50/6 60/5 70/5 75/4 80/4
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The Olympic lifting clinic with 2008 Olympian Cheryl Hawwoth is this Saturday at noon. There are still some spots available and you can pay at the door.
ABS 120 reps
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Sn 50/4 65/3 75/3 80/3 85/3, 3 80/3
Sn PJ 50/4 65/3 75/3 80/3 85/3, 3 80/3
Sn RDL 60/5 70/5 80/5 90/5 80/5x2
P.Split heavy /4, 5, 5
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Come meet 2008 Olympian Cheryl Haworth at this weekends Olympic lifting clinic
Cl (HB) 50/4 65/3 75/3 80/3 85/3, 3 80/3
J Bal 50/4 65/3 75/3 80/3 85/3, 3 80/3
Cl Pull 60/5 70/5 80/5 90/5 100/5 90/5 100/5
F.Sq 60/8 70/5 75/5 80/5x2 75/5
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Cheryl Haworth was a 2008 Olympian for weightlifting. She is the guest coach for the clinic this Saturday. She will be covering the Clean and jerk and snatch as well as lifting stradegies for competitions. Cheryl will also be snatching David and she is going to clean and jerk Randy. Don't miss it. So get signed up now!
Thank you for allowing me to train with you this summer. Being a
football player at a Division 1 level I obviously want the best
workout available to increase my performance. I have been doing
conventional weightlifting for since I can remember and recently have
not felt like it was increasing my performance as it should. Coming to
Crossfit has been amazing. The high intensity workouts have made me
more mentally tough, physically stronger, and able to endure more.
Thank you for bringing me in, I believe in Crossfit all the way.
Waylon Lolotai
Defensive end
University of Hawaii
My daughter and I started Crossfit 1 month ago, I already feel an increased sense of strength. I've always been physically active, growing up as a competitive gymnast and lately an avid runner. Tim's ability to push me through the mental and physical boundaries of each and every Crossfit class is incredible. I have also been participating in the Kettlebell program and Tim has made it constantly challenging, exhausting and exhilarating all at the same time. I love the fact that he is always on the lookout for proper form and is quick to correct you if need be. He continues to push us to work hard, use good form, and never forgetting to tell us that we are doing a good job. Thanks for the motivation, support and the extremely challenging workouts.
rosanne - Louisville, CO USA
