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Tuesday WOD – 092413

Mark

Mark going “Legless”

Warming Up
As most of you know, we give you the first 5-7 minutes of class for what we call the “Individual Warm Up.” This means those first five minutes are yours to do with as you please. You SHOULD do some Mobility (check out the great posters on the wall) foam rolling, PNF stretching, lacrosse balling, GOAT work, Burgener Warm Up, Skill practice. Or, you could do 2 rounds of the CrossFit Warm Up (CFWU). Afterwards, we begin the Group Warm Up.

To help facilitate getting you moving before class, you are no longer allowed to SIT on the couches before your class! If you arrive early, you are LUCKY! Spend that time doing any of the things I listed above; or you could try out some of the “Beast work.”

October On-Ramp Program
Tell your friends about our next four week On-Ramp Program, which begins on September 30th; go here to sign up: https://whaling-city-crossfit.theboxhq.com/events/wccfs-october-on-ramp-program

Whole30 – Day 2
Concerned that it’s too expensive to eat Whole30? Here’s a great blog post from the folks at Whole9 on how to tackle the grocery store to make the most of your dollars: http://whole9life.com/2011/01/paleo-poor-your-guide-to-the-grocery-store/

Can I have this? Can I have that? Here’s the answers: http://whole9life.com/2013/06/the-official-can-i-have-guide-to-the-whole30/

Mark 2

WORKOUT OF THE DAY
The Reuben
25 Thrusters (95, 65#)
25 Toes to Bar
25 Box Jumps (24, 20″)
25 Toes to Bar
25 Thrusters (95, 65#)