Nancy

IMG_1445CrossFit Benchmark WOD - "Nancy"5 rounds for time of: 400m Run 15 Overhead Squats (95# M, 65# W)

Compare to April 2013, make-up

IMG_1443COMP SQUAD EXTRAS 1.  Snatch 7 x 1 High Hang Squat Snatch, start with a vertical torso and bar at the pockets.

2.  EMOMx14 Odd:  5 Back Squats IMG_1446Even:  5 Strict Press

Strength Focus Dynamic Bench Press w/ banded Kettlebells 10X2

IMG_1441 IMG_1314 IMG_1313 Our visitors today were Geri from CF 86426 (Mohave), and Duncan and Sam from CF RVA (VA)!!

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GREAT GROUPS AT ALL OUR CLASSES!  THANK YOU, CROSSFIT FLAGSTAFF, FOR SUCH A GREAT LAST DAY OF COACHING FOR THE NEXT 12 MONTHS!  I'M TRULY GOING TO MISS MY FAMILY, MY COMMUNITY, EACH AND EVERY ONE OF YOU.  STAY STRONG, GROW STRONGER!! - LISA