Wednesday 02/08/17

Linear Strength W05D03 Snatch 1-1-1 Clean & Jerk 1-1-1 *This is a max out for each lift, but more importantly it a chance to fine tune the movements.

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Tuesday 02/07/17

Linear Strength W05D02 Shoulder Press 5×5 -then- “Fight Gone Apollo” 3 rounds, 1 min per station, of: Row Calories Shoulder to Overhead 95/65 Shuttle Run Ring Row Rest

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Monday 02/06/17

Linear Strength W05D01 Back Squat 5×5 -then- “Russian Twins” Partner Workout For Time: 200 Russian KB Swings 2/1.5 *5 Air Squats EMOM – Both partners

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New CFNS Shirts

Pre-order for new shirts/tanks has started. Deadline to order is 02/04/2017. Please ben[at]crossfit-naturalstate.com with name, size, quantity, and style.

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Friday 02/03/17

Linear Strength W04D05 Shoulder Press 4 x 8 -then- “Cool Runnings” 8 rounds, each for time: 20 Push-ups 200m Run (sprint) *Rest 2 mins between rounds

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Thursday 02/02/17

Linear Strength W04D04 Back Squat 4 x 8 -then- “Maximum Thrust” 15-12-9 reps, for time of: Toes-to-bar Wall Ball 20/14 Thruster 75/55 Via CrossFit.com

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Wednesday 02/01/17

“CFNS Repeatability Test” 3 Rounds, each for time: 250m Row 10 KB Swings 10 Burpees 10 KB Swings 10 Burpees 10 KB Swings 100 m Run *Rest 10 minutes between rounds *inspired by OPT Repeatablity Test

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Tuesday 01/31/17

Linear Strength W04D02 “Ham-strangs” Deadlift 4 x 8 Bench Press 4 x 8 Good Morning 5 x 5

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