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Skill
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Handstand Push-ups
2 more opportunities to see this in the 2016 Open. Let’s be ready!
Today is a practice day. Kip. Strict. Deficit. You choose, we’ll be there to help!
Want to work on the kip? Watch this!
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WOD
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Complete for total time:
Row 1000m
Rest 1:00
30 – 20 – 10
Pistols
Ball Slam, 40#/30#
Pull-ups
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The teens, KV, and Jeff before throwing down 16.1. Keep that spirit going!
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16.4 Reveal Tonight!
Week 4 of the 2016 Open! Be at the gym for the 16.4 reveal. Remember, Coach Jeff has offered to help those who have to do 16.3 tonight because they can’t make Friday or Sunday….thanks Jefe! Remember, you have to let us know before-hand if you want to take us up on this!
6PM Tonight: The 16.4 reveal streamed live at Evolve. There are still some sweet prizes, come get some! This weeks contest: Guess a movement that will be in 16.4!
All WOD Times Friday: Come get after 16.4! Sign up for WODs just like any regular workout!
Sunday: Missed Friday or want a re-do? If you’re participating in the Open come in on Sunday and get it done!
Weekly Theme: I Love CrossFit Evolve Athletes. Come dress up as your favorite Evolve friend. This one is always great every year. Let’s see what you’ve got!!
See you there!!!