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CrossFit 4.13.17


CrossFit 4.13.17


April Events:
DATE MOVED! We will announce new date:
“Supplement Stew”, nutrition talk with Dabney at CFPC following the Community WOD. $25 for the seminar, discussing what supplements are useful and what to avoid, price also includes 25% off any nutritional/Dietician services with Engage Your Wellness.

4/22- Gathering @ Wade’s Ranch. Check email for detail, all day event. Come and go as you please. Limited childcare available.

4/29- Community WOD @ The Trailhead. Join us at the Trailhead on the Trinity River for an outdoor Community workout *******9:00am START TIME*******

CFPC – CrossFit


Everything Warm-up (No Measure)

3 rounds of 10 reps of:

Russian baby-makers (5 per round)

Overhead Squat with PVC

Sit-ups or GHD Sit-ups

Back-extensions or Supermans

Pull-ups or Ring rows

Hand Release Push-ups


Bench Press (10-8-6, AHAP each set, rest 2 min btwn sets)


Metcon (Time)

1000m Row

Rest 3 min

800m Row

Rest 3 min

600m Row

Record total time minus rest time (6:00)

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