CrossFit Florian

50 Central St - Norwood, MA 02062

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Monday 4.6.15

April 5, 2015 by Beau

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Front Squat
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Establish a 3RM
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You will need your 3RM and your estimated 1RM by next Monday, April 13th ( Estimated 1RM = Wt x 3 x .0333 + Wt ). 
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EMOM-14 
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30 Double Unders
:40 Plank
odd / even
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CV   50 Double Unders,  Accumulate :40 in L-Sit
L2    Singles x2
L3    Singles,  :40 Sit ups
T1    FS – Moderate Weight,  5×5
T2/T3  FS – Moderate Weight,  5×5 @ or above parallel,  Bridges
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The LBNC’s Macros Meeting is this Tuesday @ 7:30p
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Bring a Friend Day is this Saturday!!! 

Tired explaining what it is you do at the gym for 3 hours when class is only 60 minutes? Just show ’em!!  This Saturday, all 3 of Saturday’s classes will be a Newbie friendly Team WOD.  You will partner with your guest and guide  them through their first Florian experience.
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Bonus
You will be rewarded with a pair of Nanos for each guest that signs up for the Foundations Program.
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The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

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50 Central St, Norwood Ma
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