Wednesday 06.06.12

Kelli K.: The Ring Dip Queen.

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Volleyball Game at 6 PM on Court B TONIGHT.

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7:30 and 8:30 AM classes cancelled today.

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Thank you, Warriors, for being patient during the month of June as Jacob and I jockey with the class schedule. I am out of town this week and weekend, which is the reason for this week's class cancellations. In a couple of weeks, Jacob will be out of town assisting Paul Carpenter's solo bid in the Race Across America (RAAM). 

We are training Muscatine's Fire Department, and when we are down a trainer, something has to give for us to meet this important commitment. Jacob and I believe that general physical preparedness (a.k.a. CrossFit training) is of the upmost importance for our community's first responders. These gals and guys put their lives on the line each day and their bodies are their first and most important weapon/tool for successfully completing their jobs - whether it be moving a trauma victim, squelching a raging fire, or dealing with an unexpected situation, on duty or off. The WODs with the fire department are going well. Be sure to give these guys a knowing nod and a wave when you see them because they are now intimately aware of the special joys of a sandbag getup and a burpee (performed on cement no less).

WOD

Strength:

1 RM deadlift

then

1 deadlift @ 75% 1 RM every 10 seconds for 20 reps

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20 min AMRAP

Run/Row 400 m

Max ring dips