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Wednesday Jan 18,2017

Heidi
TOBIN HILL!  
MULTIPLE OPPORTUNTIES to put yourself outside your comfort zone!  (You know that's where all the good stuff happens)
Come to the CF Defense course THIS Saturday (and bring a friend!!)
Run a 5K with your THCF family on Feb 12...  http://huaracheturbo.com/event_valentine_run
Sign up for the CF Open, which begins Feb 23... https://games.crossfit.com/cf/login?returnTo=%2Fregister%2Fathlete&flow=games

You never regret the things you do, only the things your don't do...

#WW for the win


Weight
1. Clean & Jerk
60% x2
65% x2
70% x2

2. Clean Pull
80% 3x3

3. Front Squat
65% 3x3

4. Conditioning  
10-9-8-7-6-5-4-3-2-1  
Russian KBS 70/53
Goblet squats

100% 0%

Heidi105,115,125; 140; 140; 5:50 Rx fun day!
Antoniosome lighter stuff, but 5:56 Rx on conditioning Rx
Luna4:11 Rx
Antonio 12:00pm


Antonio 12:00pm
Hey, Hey!!!  I'm back!!

Heidi 2:05pm
SWEET!

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