THURSDAY!!!

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The Open Announcement is TONIGHT!!! Tune in to the CrossFit Games website this evening at 8pm for the announcement of 17.1, OR join us at SHUCKERS to watch it on TV!!

WOD
5 Rounds
1min work followed by 1min rest:
Push Jerk 95/65
Double Unders
Wall ball situps 20/14

*score total reps

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VALIANTLY REPRESENTING!!!!

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Let’s talk about tardiness….
Arriving late to class has grown out of control in the past couple months. The first 15 minutes of class is dedicated to your warm up. Warming up is crucial to avoid injury while lifting and working out. Here at VCF, we have a way of warming you up quickly if you are late. You must do 5 Burpees for each minute you are tardy to class, then continue with your warm up. This is NOT optional. Arriving late OCCASIONALLY due to something unavoidable and unexpected is fine. Arriving late on a daily basis is just rude. Plan ahead. Get to class on time.

WOD
CF OPEN WOD 11.5
20min AMRAP
5 Power Cleans 145/100
10 T2B
15 Wall Ball 20/14

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SAY IT AIN’T SO…..

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Clint & Wylie have been fantastic family members at VCF for a long time. They’re both leaving today, moving on to new adventures with the Navy. Wylie & Clint, we’ll miss you terribly. Be safe, and remember you always have a home HERE.

Strength
EMOM/12min
5 Deadlift @ 65%
10 Lat. Hops over bar

WOD
20-18-16-14-12-10-8-6-4-2
KBS 1.5/1
Box Jump 24/20

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IT WAS A BEAUTIFUL WEEKEND!!!

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Attention: there will be no 6:30pm class today!!!

WOD
1000m Run
20 V-ups
25 Burpees
30 Goblet Squats 1.5/1
35 Double Unders
30 Goblet squats
25 Burpees
20 V-ups
1000m Run

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