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A. Snatch – Increase to a heavy set in the following complex: 1 hang snatch + 1 snatch + 1 snatch balance + 1 OH squat

B. For time:

Russian KB swings – 2, 4, 6, 8, …. 16, 18 reps

OH plate lunges – 18, 16, 14, 12, … 4, 2 reps.


For those of you are following the competitive CrossFit world, you will know that Tyson Takasaki of CrossFit 204 in Winnipeg has earned a trip to the CrossFit Games in California for the second year in a row. CrossFit 204 is putting out some t-shirts in support of Tyson, to help fund his trip back to the Games. If you are interested in getting one of these t-shirts (details and sizing here), let Robin or I know this week and we can put in a group order. If you are interested, let us know what size you want ASAP. The t-shirts are being printed at the end of this week, so the order must be in prior to then.

**6 am classes start this week, and will be on Monday (today) and Wednesday this week. Next week they will be on Wednesday and Friday.

Running clinic has been announced! See details here. (Start time is 8 am, not 7 am as the page heading initially said.)