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Monday 1/6/14

Heads Up!  Going to be quite chilly these next couple of days so please layer up!  Warming up an already warm body is much easier (safer) than a cold body.  We are going heavy, so you want those muscles warm and ready to perform!


  • Crossfit Total
  • 1RM Strict Shoulder Press x 10 minutes to establish
  • 1RM Squat x 20 minutes to establish
  • 1RM Deadlift x 20 minutes to establish


  • Foam roll and band assisted stretches x 10 minutes

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