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21
Jan

Orie BW

"Our good friend Orie Shafer. We sure miss you."

Decided to pull out an old but great photo of Orie Shafer. Our good friend and nutritional guru has been helpful in answering our many nutritional questions as we prepare to launch our Next Level Challenge. He sends his regards and warm wishes to everyone.

Robb Wolf has also been great in answering our e-mails. He recently trained and sponsored a friend who attempted a world record of playing the drums for 120 hours! Can you imagine? Anyway, the wrap-up story is neat. Take a few minutes to read. Lou Mars: 108.5 Hours. Notice Lou lost 17 pounds in 2 weeks following strict Paleo!

Another article worth reading comes from a woman in Lima, Peru. CrossFit is everywhere! My Inner Athlete.

Friday Class- Spend exactly 10 minutes going through a dynamic warm-up. Jump right into the workout of the day. Spend the time remaining working on skills of your choice!

W.O.D.

-Set up a barbell. #95 for men, #65 women. (scale if needed!)

-For time, complete 3 couplets. You must finish each couplet before moving on.

-5 Thrusters, 5 push-ups, 5 rounds

-5 SDLHP, 5 pull-ups, 5 rounds

-5 Back Squats, 5 burpees, 5 rounds  
 

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