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Week of April 30-May 6

Sunday, April 30, 2017 7 AM Mindful Lifting, Afghan Whigs Black Love 8 AM CrossFit Class, Fight Gone Bad Monday, May 1, 2017 Warmup (10 min): McGill Big

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Week of April 24-29

Monday, April 24, 2017 Warmup (15 min): 3 rounds of 1 min per station Row/Plank/Jumprope/Bike Strength (30 min): Squat 40, 50, 60, 65, 70% x 5, 75%

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Week of April 18-22

Wednesday, April 19, 2017 Warmup (10 min): Shoulder Shocker Skill/Prehab (10 min): 3 rounds of 20-30 band pullaparts, 10-15 face pulls Strength (25 min): Press/Push/Bench 50, 60, 70,

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Week of April 10-15

Monday, April 10, 2017 Warmup (10 min): Coach’s Choice–Outdoors if poss Skill Work (10 min): 3-5 rounds of 2-5 pullups or negatives 10 db rows *Level 1

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In the Fullness of Time

It’s been an emotional three-day baseball season so far.  Spring always gets me–there is something about the newness of things that can catalyze morbid self-reflection

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Week of April 3-8

Monday, April 3, 2017 Warmup (10 min): Med ball tosses w/partner or partners 10 of each: overhead, underhand, right side, left side, chest pass Skill (10

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