Happy Birthday Coach Joe!!

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Strength
3 sets
1 Strict press + 1 Push Press + 1 Push jerk

Warm-up
Dynamic
Squat shuffles x10
Iron Crosses x5 ea. leg

(no measure)
3 Rounds:
50′ – Walking Lunges
10 – Push-Ups
5 Pull-ups
10 – Air Squats

Workout of the Day

Coach Joe’s B-day WOD
3 Rounds (adv. 4 Rounds)
400m Run
14 Back Squats (155/95)
41 Sit-ups (GHD)
14 Power Cleans (155/95)
41 KBS (53/35)

kelsey

kelsey

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CrossFit Vacaville is a high energy, no-nonsense, competitive facility that is your alternative to large commercial gyms. We are the leaders in the industry. We focus on relationships with our students, building community, service that exceeds your expectations, and program design that helps you reach your goals faster. CrossFit Vacaville is for people who want to work hard to raise their fitness levels and reach their health and fitness goals. When it comes to training, we do the things that work and result in change!

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