Farewell to Eilidh who is headed back to Canada. You've been a great addition to our Community on the Rooftop & you will be missed! Stay in touch #OnceACBDerAlwaysACBDer .
Pic: Angela Clancy

WoD: "Vintage" 

Complete As Many Rounds As Possible in 7 Minutes

of:

7 Deadlift (75% of last weeks 5rm)

14 Pistol Squats, Alternating

21 Double Unders

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• Heavy MetCon today. The barbell is to be treated with respect (& so is your body!!). If 75% of your 5rm last week is too much lower it down a touch. Lifting Heavy is one thing. Lifting Heavy AND Breathing Heavy is another!!
• #CrossFit
• Hold the standards. Form is priority as always.
• Scale As needed.

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POST WoD: Bulletproofing #8

Strength Stamina & Hamstring Mobility.

Come in & find out!!

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• These are your bulletproofing pieces that you will see featuring throughout July.
• What is it you say? Well lets just keep that between us CBDer's now hey.
• Note you will likely see the term "for quality" written in. This is very important. NONE of the pieces you will get will be "for time" or for "max rounds/reps". You will be given sets & reps & time domains to hold, etc  but always with the quality of your movement in mind. They will ALL be adding your structural base to build you into stronger, bulletproof athletes!

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Post Number of ROUNDS to Beyond The Whiteboard

Blast from the past!!