Crossfit of Fremont

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March 28, 2009

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ran to the top of morrison canyon this morning
22:15 1 min P.R.

evening unlimited's wod
WOD 03/29/09

5 rounds for time of:

20 Wall Ball shots(20#/14#)
10 Knees to Elbows
3 Overhead Squats(135#/85#)

17:52 not rx'd did not touch on all the knees to elbows and had to go to the bathroom in the middle so I stopped the clock :(

The free Sunday workout:

As many rounds as you can in 20 min of:

run 400 meters (with a med ball)
10 med ball cleans
10 med ball push ups
10 med ball sit ups

Great work out Joe...thanks!

I had a blast at the Clean Seminar with Angela and Summer. I'd take it again in a heartbeat! I loved how Angela translated the clean techniques into simple, every day words. I actually got it!!

Hope there is more to follow, Angela. The Clone posted some of the pictures of the seminar on the one world link to flikr. There are some awesome photos of the seminar and the Women's Self Defense Seminar.

Thanks again, Angela and Summer. I had an awesome time!

Maria:

Had a great time with you guys at the clinic today. You guys are strong!

I'd love to see the pics. Can you send out the url where they are posted?

Thanks again for inviting us out! You guys rock! Keep practicing the lifts!

Angela

A great big Thanks to Coach Angela and Coach Summer! That was an awesome seminar!!

I've posted pics of Coach Angela's seminar. Enjoy.

I absolutely LOVE this pic of Bradass! I think he was actually blushing!!!

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