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Monday 10.22.12

22
Oct

Monday 10.22.12

Couple of important announcements before we get down to business.
1. Saturday October 27th at 9am we will be doing a Memorial Workout benefiting the family of Jessica Ridgeway. Over the course of this week we will be taking donations that will go directly to the family (cash only). There will be a “donation jug” at each gym. Anything will help.
And yes I know Skills 2 is that Saturday and it will be a long day of CrossFit related activities. Do your best to attend the workout if you are signed up for Skills 2.
2. We are looking for sponsors for our competition team. We would be honored to represent those of you that are small business owners when we go to other gyms to compete. If you are interested in becoming a sponsor please talk to Orion or Greg about how you can get involved.
3. Skills 2. Will be this Saturday October 27h from 11:30am to 2:00pm (we may go over on time so be prepared) at CrossFit Golden. If you are on the list and can’t make it let Orion, Greg or Chrissy know so we can plan accordingly.
Warm-up:
Split Jerk Drills
Strength:
1) 5×3 Shoulder press, feet in “split jerk” position. 5 count hold at top.
2) 5×1 Split Jerk, heavy but perfect. Increasing as you go up.
Conditioning:
AMRAP 12min
5 Back Squats, 135#(95#)
10 Hand Release Push-ups
15 Tuck Jumps

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