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CrossFit WOD for 7/29/2014 and August CrossFit Fundamentals

This is the last week of July and the first week of August.  Because it is not a full week of August, we will be starting August CrossFit Fundamentals next week  on August 4th.  For those how have never done CrossFit before, we require the Fundamentals Program.  This is a 5 class program designed to introduce new people to CrossFit, its standard movements, and how to do CrossFit without the risk of injury.  The cost of the August CrossFit Fundamentals Program is $100.  Once you have completed the 5 required classes, you are able to join the regular CrossFit class for the remainder of the month on a 3 day a week pass.  The initial 5 classes meet on Monday, Wednesday, and Friday of the first week, and Monday and Wednesday of the second week.  Each new athlete may attend at either 6am or 5:30pm. All 5 classes MUST be completed in a row before joining the regular class.  For more information on how to get started, check out our “Getting Started” page HERE.

CrossFit Alloy WOD for 7/29/2014:


Bar Muscle Up Progression
Chest to Bar Pullups/Jumping Bar Muscle Ups/Banded Muscle Ups/Unassisted Muscle Ups


4 Rounds for Time:
1 Road Sprint
20 Pullups
20 Pushups

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