Warm up: 250 m row, 1 rd of Cindy, 250 m run, 1 rd of Cindy
Skill/focus: Floor Press
1 x 8, 1 x 5, 1 x 5
Workout: Floor press 3. 3. 3. 3
7 swings 70-75#/50-55#
9 ring dips
250 m row
AMRAP in 12 min
Post 3 rm / # rds for score
CrossFit Kids Cert at CrossFit Kingdom in Miami
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Coaches Amy, Kate and I had an awesome time at the cert this weekend. CrossFit Kingdom along with the CF Kids teaching staff were great and very hospitable. We are so excited to get our CF Kids program growing. I had so much fun--this is very powerful stuff. Shaping the lives of the young with CF exercise, nutrition and other life skills--can you imagine what they will be like as adults? The potential is limitless. . .
Shillelagh Smack Down 2012 competition at CrossFit St. Pete:
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Why does all the good stuff happen on the same weekend? Congratulations are again in order to Vic, Coach Phil and Stephen for their kick ass performance and 5th place finish (out of 24 teams). Great job guys!!
