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Fill the barrel

pictured: new guy Stephen just moved here from Detroit working for that company named after a piece of fruit.


Couple of announcements, the website is being updated so those of you who have bookmarked the blogspot will need to update your url to www.crossfitsj.com once the new site is launched...should be sometime this weekend.

Also don't forget to bring your donations for the barrel, let's fill them up!






WOD
amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups


Holiday Potluck December 10th at 6:30pm

pictured: Nick Becerra modeling RockTape at our gym


WOD
amrap in 15 min
10 1 arm Db snatch 20/30#
10 1 arm kbs 35/53#
10 hand release pushups




Mark your calendar! December 10th Holiday potluck at the gym. Details to follow.

pictured: Holly Nguyen, in high school, says she is alot stronger then most of her peers...umm I wonder why???? :-)

WOD

10-20-40-20-10
Burpees
K2E
GHD Situps

Robin working her kip

WOD

500M Row
21 thrusters
21 pullups
750m row
15 thrusters
15 pullups
1000m row
9 thrusters
9 pullups

14:25 Andre 16:46 Tim 17:00 Ricky 18:28 Julie 23:05 Grace

I noticed alot of you rasing your head up while doing thrusters, when you do that you lose thorasic position and spinal stability.

Watch KStarr explain why that isn't good

Isabel

pictured: Niraj who just became a Daddy this past friday night to baby Troy 8lbs 3oz, congratulations Niraj and Grace!

WOD

"Isabel"
30 snatches for time

3:43 Coach V and Cullen, 4:03 Matt, 5:09 Scott 6:15 Mike A.


If only............

WOD

21-18-15-12-9-6-3
Front Squat 1/2 bw
D Ball slams 14/20#


Check out this blog post from Crossfit West...Papa Mike is featured
http://www.crossfitwest.com/?p=10049#