November 14, 2014 Announcements:Â SCFL: Week 1 is quickly - TopicsExpress

November 14, 2014 Announcements: SCFL: Week 1 is quickly approaching, and we would like to thank all of those who have already comitted to volunteering Saturday night. We are still looking for volunteers, so please make a point of signing up with your coach. The Event will start at 4:00pm, so please come and support the Pandemic Nation, either by volunteering, or simply cheering them on! CrossFit: Strength: EMOM 10 3 Sec Pause - Back Squats WOD: Nasty Girls 3 Rounds 50 Airsquats 7 Muscle Ups (Pull Up for Mod.) 10 Hang Power Clean 135/95# Cool Down: Barbell Quad Smash Athlete Development Program: Oly: EOM for 14 Min. 1 Clean and Jerk @ 95-90% Back Squat 5 x 3 3 Sec Pause WOD: Nasty Girls V2 3 Rounds 50 Pistols 7 Muscle Ups 10 Hang Squat Cleans 175/115# Â

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