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July 4th Schedule Changes - 9AM Group class on Saturday, July 4th. All other classes for that day are cancelled. No group class on Sunday, July 5th. Enjoy the holiday weekend!

Saturday, July 25th at 11AM - Rowing clinic!! Read more details here.

Saturday, August 22nd - Skydiving!! - Read more details here.

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Monday, 6/15/2009

Nicole

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5 rounds for time:

400 meter run

Max set of pull-ups

<- Congratulations to Eric N., who held the record for the USMC's pull-up challenge on the first day of Summerfest. Way to go, Eric!!!

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Sunday, 6/14/2009

Rirverwest Beer Run/Walk/Stumble

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Crossfit & Beer…
We dare you to think of something better to do on a Sunday.

Join your fellow CrossFitters and friends in the 33rd Annual Riverwest Beer Run or Walk at the Locust Street Festival on Sunday, June 14th.

<- (back row) Jason E., Andy M., Sarah G., Doreen K., (front row) Eno O. and Norma S. sacrificed their time and dignity to particpate in the beer run. They reported scores, but I hesitate to post them as I feel they may have been embellished. Go figure . . .

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	Dan S. 5/29/2009 10:30:25 AM You had me at free BEER... I'm in! Perhaps, we should make it more challenging and do Lunge Walks and Bear Crawls the entire way.

	Bekim (anonymous) 5/29/2009 12:39:12 PM I'm not drinking beer ever again, I had beer coming out of my body during today's wod... yikes

	Norma S. 5/29/2009 1:06:51 PM I'm there. But Dan, you are just wrong.

	Doreen K. (anonymous) 5/30/2009 1:36:20 PM I'm in.

	David Charland (anonymous) 6/1/2009 8:00:29 AM Farmer walk?

	Norma S. 6/2/2009 9:21:06 AM Okay, you got me...what's a farmer walk? Something involving a pitchfork and milk?

	Danny N. 6/8/2009 2:24:53 PM We have to get something else at the top of the page. Between these two top posts, people are going to start to think CFM has a drinking problem.

	David Charland (anonymous) 6/9/2009 11:29:18 AM I'm interested in this event, but I have a concern. The day before I'm going to be at a mandatory Rugby Meeting/Celebration for the Milwaukee Harlequins. There is also Mandatory partying and drinking involved. I don't know if I will be able to get out of bed on Sunday, much less run 2 miles after drinking a few pints of beer LOL!!

	Norma S (anonymous) 6/9/2009 11:32:15 AM They are actually wee little cups and you're welcome to ride in the handicap wagon towed by our CrossFit cohorts. Oh, I didn't tell you guys? It's part of the 'warm up'.

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Saturday, 6/13/2009

CrossFit Olympic Lifting Certification

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<- Thanks to all the particpants and coaches that made this possible. What a blast!
The pictures featured for this post were copied from Coach B's site.

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Thursday, 6/11/2009

Weighted pull-ups and other stuff

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Morning classes:

Weighted pull-ups 5-5-5-5-5

If you don't have unassisted pull-ups yet, reduce the assistance to a level that makes the 4th/5th rep of each set difficult to complete. Holds and/or negatives are another good option. Rest as needed after the pull-ups, then:

21-15-9 reps for time of:
Power snatch (95#/65#)
GHD sit-ups

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Evening classes:

4 rounds for time:

10 reps weighted pull-ups (30#/15#)
10 strict presses (95#/65#)
400 meter run

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<- New member Abbie De Valk gets good triple extension during the jump phase of he lift.

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