Running Homework
3 Rounds
200-400-600
Rest the time it take to run each interval
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Saturday 9-3-11
September 3, 2011
8am Running
4×400 @95% 5 min rest
9am Team WOD
21 min ARAMP
3-6-9-12-15
Thusters 95/65
Pull Ups
Burpees
Holiday Schedule:
Sunday No 9am CrossFit class There will be 10am advanced lifting. If you did not get video shot on Saturday make sure you come for filming.
Monday 10am group class. 11am Olympic lifting film review. No regularly scheduled classes all day on Monday.
Mens 4×400 from the World Championships
http://www.youtube.com/watch?v=7IsJ9fg8TUs
Running Homework for the Week
August 28, 2011
1 mile (5k pace)
Rest 4 mins
800 Meter Run (mile pace+ 5 to 10 seconds)
3 mins rest
400 Meters
Bolt’s First Heat
Vote Now
Vote for North Shore CrossFit as the best health club on the North Shore.
Vote for NSCF Best Health Club
We need all your votes! Voting starts March 1st and end June 1st.
Here is how you do it.
Go here! http://nshoremag.com/bons-2012-healthclub/
Select from the list: Other
Write in: North Shore CrossFit
Email Address: Fill in your email.
Here is a screen shot in case you can’t follow the above.
Or you can go directly to the site:
http://nshoremag.com/bons-2012-welcome/
Hit renew in the middle of the page. Scroll down until you see health clubs. Select other and write in North Shore CrossFit.
Our Location
North Shore CrossFit is located at:
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
121 Liberty St.
Danvers, MA
121 Liberty St 01923-3309
(978) 777-1270
View Our Location page for directions.
NSCF Photos, Videos, and FB
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The key to good mechanics. See your olympic lifts frame by frame. Break old running habits with a 45 minute video analysis session.
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September 4, 2011
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