CFlight

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CFlight:
Thursday
Skill
Back Squat 5×5

WOD
3rds:
6 Deadlifts
12 step ups
24 push ups


Friday
3sets:
a1) 100ft Double KB Front Rack carry
a2) 100ft bear crawl
a3) 20 lateral lunges
a4) rest 1:30

WOD
21-15-9
Jumping pull ups
db Thrusters


Saturday
skill
Power clean +jerk

WOD
500m row
10 Power cleans
10 jerks
AMRAP 15

Please sign up for class

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Please sign up for the class you are looking to attend, if you show up to class without signing up and it is full you will get turned away! The classes are capped at 20 people unless stated other wise, please be respectful to the coaches and other members. It takes :30 seconds to sign up, if there is any issues with your account to do so please email us at info@crossfitselect.com to get it sorted out.
Thank you
-CFS

Dec 26-Jan 1

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SEASONS BEATINGS IS TEAMS OF 3: Please do you best to have your team ready for Sunday

CF Select Regional Team

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For anyone currently not a member of CrossFit Select interested in representing Team CrossFit Select in the Open, Regioanls or Games, you must be a member no later than Jan 1st 2017. Anyone not a member will not be considered past this date, no exceptions. Please email Tommy at info@crossfitselect.com to sign up or if there are any questions.

Thank you,
CFS

CFlight

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Friday

1- deadlift

2-ring row

3-sit up

4-lunge

5-jumping pull up

6-push up

7-air squat

8-box jump

9-burpee

10-slam ball

11-wall ball

12-kettle bell swing