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Thursday May 12th, 2016

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[vc_row delay=”0″][vc_column][vc_empty_space][vc_custom_heading text=”Thursday: Workout of the Day” font_container=”tag:h3|font_size:32px|text_align:left|line_height:1.2″ google_fonts=”font_family:Montserrat%3Aregular%2C700|font_style:700%20bold%20regular%3A700%3Anormal”][vc_empty_space height=”10px”][vc_custom_heading text=”May 12, 2016″ font_container=”tag:h6|font_size:16px|text_align:left|line_height:1.0″ google_fonts=”font_family:Droid%20Sans%3Aregular%2C700|font_style:400%20regular%3A400%3Anormal”][vc_empty_space][vc_column_text delay=”0″]


What do you need to do to pass white, red, or black level?  DO IT!  Weakness?  Work on it![/vc_column_text][vc_column_text delay=”0″]


Cash in: 100 Double Unders

800 m run

80 Sit-ups (anchor feet)

400 m  run

40 Sit-ups

200 m run

20 Sit-ups

Cash Out:100 Double Unders

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Stretch and ABS

Whole group stretching, we will be holding stretches for a LONG TIME TODAY. This will take up a good portion of our class today.

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*CrossFit Endurance Workout*


800 Meter easy Jog then stretching drills – Total time 10 Minutes


10 sets of 200 Meters @ 80-85% of your 200 meter split time.

Rest 3 minutes in between each 200m Meter Interval. All out sprints for each interval. Stay Consistent

Workout Compliments of CrossFit Invictus


Jog 400 Easy and Stretch