10/5/16 – Voter Registration

steve-schang

RANT

CrossFit SouthEnd is not a democracy, but America is!  CFSE member Steve Schang wants to make sure that everyone takes the opportunity to vote this November so he is volunteering his time and setting up a Voter Registration station at the gym a few times over the next week.  If you haven’t signed up to register yet you will be able to do so through Steve – he is even going to deliver them to the Board of Elections office for you.  It couldn’t be more convenient for you to get registered to vote – so do it!

He will be at the gym the following times:

10/5 5:30am – 6:40am

10/5 5:15pm – 6:45pm

10/11 5:30am – 6:40am

10/11 11:45am – 12:15pm

10/12 5:15pm – 7:45pm

Thank You, Steve!

CrossFit Performance

A. Box Squats – 5×3

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AMRAP 10

10 KB Swings

10 CTB Pullups

CrossFit Fundamentals

A1. GHD SitUps – 3×10

A2. Plank Hold – 3×1:00

A3. Toe Touches – 3×10

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AMRAP 15

10 DB Hang Power Cleans

20 DB Lunges (total)

10 Slam Balls

20 Abmat Situps

Olympic Weightlifting

A. Pos. 1 Power Clean + Pos. 2 Clean – work to moderate set

B. Mid Hang Snatch Pull – 6×3

C. Tall Push Jerk – heavy triple in 6 sets

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4 Rounds

12-15 Weighted Good Mornings

10-12 Dips