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SATURDAY, NOVEMBER 22, 2014

Category: Upcoming WODs

Workout of the Day: Sunday 11-23-2014

Group Warm-up
Instructors Choice

4:00PM Class
Buy in: 30 Cleans (155/105)
Then 4 rounds of:
* Run 400m
* 50 Double Unders (150 su)



Workout of the Day: Saturday 11-22-2014

Group Warm-up
Instructors Choice

8:00AM Class
WOD 1: “Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 135/95

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

9:00/10:00AM Free Classes
Skill: Cleans, Jerks, OH Lunges
WOD 1: Lunging Grace” 30 reps for time of Clean and Jerk with 4 lunges in the OH position. 75/55

WOD 2: AMRAP 15:00
* 5 Pull Ups
* 10 Push Ups
* 15 Squats

11:00 Competitor Class



Upcoming News & Announcements

Nov 8th - Gobbler Gauntlet @ Eugene CrossFit

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WOD Guidelines (workout of the day)

Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.


Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!

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