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Posts tagged “crossfit personal trainer

CFSR WOD 2.26.2015

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Thursday

“The true secret of happiness lies in taking a genuine interest in all the details of life”

http://nomnompaleo.com/post/56076300574/mango-avocado-salsa-on-pan-seared-salmon

Mango and Avocado Salsa by Michelle Tam http://nomnompaleo.com


CFSR WOD 2.21.2015

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“Beauty is not in the face; beauty is a light in the heart”

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Parsnip-Sweet Potato Casserole


WOD CFSR 2.19.2015

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“The expert in anything was once a beginner”

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WOD CFSR 2.17.2015

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“Find a place inside where there’s joy, and the joy will burn out the pain”

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Carnitas


WOD CFSR 2.16.2015

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“Once you replace negative thoughts with positive thoughts, you’ll start having positive results”

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CFSR WOD 2.15.2015

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 Welcome, CrossFit Drive!

SUNDAY

Warm Up – 400 Meter Run

3×10:

Good Mornings (pvc)

Pass Thrus (pvc)

Stripper Squats

Skill Work – 3 Minute Max Effort Double Unders

Strength – Deadlifts

Technique to Load, scale back to 80% and do 3×3

Conditioning – Fight Gone Worse

3 Rounds total, 1 minute each exercise 1 minute rest at end of 4 minutes – add up total reps

Row for Calories

DumbBell Snatch 55/35

Pull Ups

Sit Ups

Rest

STARTING NEXT WEEK – Yoga every Sunday at 7:30am!

“A friend is one of the nicest things you can have, and one of the best things you can be.”

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CFSR WOD 2.14.2015

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SATURDAY

Happy Valentine’s Day!

Part 1 – “Clean, you Jerk…”

Clean & Jerk technique to load, then drop to 85% and do 3×3

Part 2 – The Break Up

7 Min AMRAP

7 Burpee Box Jump 24/20

7 Squat Jumps 45/33

7 Minute Break

Part 3 – The Make Up – 7 Minutes of heaven!

7 Min AMRAP

7 Power Snatch 95/65

7 Kettle Bell Swings 70/53

“Pearls don’t lie on the seashore. If you want one, you must dive for it”

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Sweet and Savory Frittata


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