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CrossFit WoD – 11.15.2013

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First, Happy Birthday to our newest member, Christy!  I hope that after this nasty WoD she doesn’t disappear forever!

As most of you know we had 16 people sign up for a membership at our gym before we really even knew where our building was going to be.   I can’t tell you how blown away I was by that fact.  These are our “Founding Members.” I still am amazed!  Here we were, not really knowing if we were even going to be able to open a gym, and these folks believed in us.  Not only did they believe in us, but they bought into this OBCF idea enough to commit to a membership.  CrossFit really is an amazing movement.  Number 3 out of 16 Founding Members is Kelly Sparwasser.  Kelly, we appreciate you believing in us, and we sincerely hope that you continue to make great progress in the gym.  Keep up the great work!  This week’s Friday workout is dedicated to and named after you.  I give you “OBCF Kelly”:

Strength/Skill

  • Front Squat 3RM; 5×3 @ 90%

Conditioning

kelly

“OBCF Kelly”

5 Rounds

  • 25 Sit Ups
  • 1 Length Walking Lunges
  • 25 Russian Kettlebell Swings (53/35)
  • 1 Length Walking Lunges

Give it hell!

 

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