THE 1,000th AFFILIATE
Dynamic Warmup
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Super Joints Mobility Drills
PVC Shoulder Pass Troughs 50 x's
Reach the Mark's 10, 20, 30, 45, 1:00 Minute Holds
Bridges 5 x's
Hamstring Lever Lifts 25 x's Each
Walking Quad Stretches
Strength and Power
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Save Your Energy For Today's W.O.D.
W.O.D.
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"Barbara"
Five Rounds, Each For Time Of:
20 Pullups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
"The difference between a successful person and
others is not a lack of strength,
not a lack of knowledge,
but rather in a lack of will."
~ Vincent T. Lombardi
The Go Green Tip of the Day
Workout Equipment Bags
Buy duffel bags and backpacks made from recycled materials over those made from petroleum-derived virgin polyester or PVC, which is less recyclable. If everyone who participated in activities did this, more than 180,000 pounds of plastic could be diverted from the trash.
5 comments:
Congratulations on the affiliate! I'm lovin the name. Well just wanted to say goodluck!
Best wishes
CrossfitProper
Congratulations Joe and CrossFit Love for being the 1000th Affiliate! It was a pleasure working with you during the on-boarding, I hope to meet you in person one day. Keep up the good work!
Congratulations on your affiliation. It must be doubly exciting to be the 1000th affiliate. We know how it feels. Here at CrossFit Staten island we just became affiliates not more than 3 months ago and we still have that fresh feeling of excitement. Good Luck and God Bless.
Nothing but the best,
CrossFit Staten Island, NY
congrats! 1000th? really? wow!
I am not sure how you scored the 1000th spot with such a great name and the PSU shirt to boot. Way to go Penn State and Crossfit. I'll wave as I pass through Center City on my way to Main Line each morning.
Rebeca
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