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Monday 11/22

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This week we will be CLOSED Thursday for Thanksgivingenjoy the day off and spending time with your friends and family!Friday 11am and 4pm onlyNO 6am on Friday---"Pain is not evil, unless it conquers us."- Charles Kingsley(jump up, jump up... and get down!)Strength:Power Snatch3-3-3Squat Snatch3-3-3---WOD4 Rounds100' Walkin lunges with #45/2515 box…

Friday

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"Want Hollywood muscle? Try this 300-rep Spartan workout—used by the cast of the movie—for a full-body transformation."Ok, I dont think you really want "hollywood muscle",  but this workout is a version of a workout that the actors from the movie 300 did to get in shape. I have done it…

Thursday 11/18

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 How do you explain CrossFit to your friends? CrossFit Journal has "A Beginners Guide to CrossFit"(Your Mercer Island CrossFit coaches spreading the word about CrossFit) Strength:Squats 5-5-5-3-3---WOD8 rounds of 7 Sump Deadlift (not hight pull)#135/9510 Plate cleans (like med ball clean but with #45/25 plate)20 double unders-20 min cut off-