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CrossFit begins with a belief in fitness. The aim of CrossFit is to forge a broad, general and inclusive fitness. We have sought to build a program that will best prepare trainees for any physical contingency — not only for the unknown but for the unknowable. After looking at all sport and physical tasks collectively, we asked what physical skills and adaptations would most universally lend themselves to performance advantage. Capacity culled from the intersection of all sports demands would quite logically lend itself well to all sport. CrossFit itself is defined as that which optimizes fitness (constantly varied functional movements performed at relatively high intensity). CrossFit is also the community that spontaneously arises when people do these workouts together. In fact, the communal aspect of CrossFit is a key component of why it’s so effective.

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Wednesday, January 23rd

Today's WOD

Performance Care/Skill:
20min - EMOM 
1) 10 Toes to Rings (Rx)/10 T2Shoulders on Rings (Fitness)/10 HKR on Rings (Sizzle)
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute

WOD: “ANNIE”
(10min cap)

Rx
50-40-30-20-10
DU’s
Abmat Situps

Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps

Sizzle
100-80-60-40-20 – Single Unders
25-20-15-10-5 – Abmat Situps or Crunches

Cooldown: 
1min Flossing per leg
1min Forearm Stretching
Warmup: 3x
10 Scapular Pullups
5 Beat Swings
20s plank

Performance Care/Skill:
20min EMOM 
1) 10 T2B/T2Shoulders/HKR
2) 10/10 1-arm Russian KB Swing (get heavy)
3) 40s Ring Plank
4) 10/10 1-arm KB Thruster (get heavy)
5) Rest minute

WOD: “ANNIE”
(10min cap) 

Rx
50-40-30-20-10
DU’s
Abmat Situps

Fitness
100-80-60-40-20 – Single Unders
50-40-30-20-10 - Abmat Situps

Cooldown:
30s per leg calf stretch
5 Primal Pass Throughs
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