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Brody and dan 

The competitive juices are starting to flow! This weekend is the Midwest Sectional qualifier for the 2010 CrossFit Games. Our next local competition for the St. Louis Affiliate Cup is on March 21st. Our Affiliate Team will travel to Denver in April to tryout for the CrossFit Games Affiliate Cup. Lastly, we are having a Row/Run Challenge here at CrossFit Valley Park on February 28th. Here are the details.

We will start warm ups at 9 a.m. The event will start at 9:30 a.m. Each team will consist of one female and one male. Teams will be chosen by random drawings. The team will start with a 2 mile relay. Each athlete will run 400 meters at a time. After completing the run each team will relay a 5 K row. Prizes will be announced the day of the event. 

Friday Strength/Skill Work: 5 X 5 behind the neck OH Press alternating with 5 X 5 OH squats. If you can use the same weight, that is fine, or adjust accordingly. Alternate each couplet with one set of "skin the cat" on the rings.


-For Time: 40 Cone touches, 400 M row


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