ant on muscle ups
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  • Monthly Archives: July 2009

    August Foundations registration begins today.  Foundations is the best way to get started with your CrossFit training.  We focus on mechanics and ease you into the intensity of the program.  See our Foundations Program page for more detailed information on the material, dates and times.  Discounts for registration by July 30th. Class is limited to 6 people to ensure a high level of personal attention.

    Email us to schedule your free trial and register for your spot in August Foundations today.

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    Enough said


    CFQ chillin summer nights post WOD in Astoria Park

    Chillin' Angela and Doug post WOD in Astoria Park

    We will miss you guys in the next couple of weeks.  Have fun and hurry back!

    WOD 9059

    Deadlift 5-5-5-5-5

    then

    40-30-20-10

    Kettlebell swings/Double Unders (singles are 4X so you would do 160, 120, 80, 40)

    CrossFit:
    Mikko Salo, 2009 CrossFit Games Men’s Champion – video [wmv] [mov]


    Ben tosses a med ball

    Ben tosses a med ball

    WOD 9058 Wednesday

    Max rounds in 20 minutes
    400m run
    15 Pull ups
    21 Wall ball shots

    Post rounds to comments

    Movies in Astoria Park Joey in Astoria
    A Guide to Edible Seeds Mark’s Daily Apple
    Creative Visualization Mark’s Daily Apple


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