Rest Day

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Great job to all the athletes who completed eight tough Team Series workouts! We hope it was a fun experience for everyone! 

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Read "The Trap After the Challenge Ends" from the CrossFit Journal

Team Series Event 7
On a 20-minute clock, for max reps and pounds: 
Partner 1:
   0:00-2:00 handstand push-ups
   2:00-4:00 rest
   4:00-6:00 double-unders
   6:00-8:00 rest
   8:00-10:00 1-rep-max back squat
Partner 2: 
   10:00-12:00 1-rep max back squat
   12:00-14:00 rest
   14:00-16:00 double-unders
   16:00-18:00 rest
   18:00-20:00 handstand push-ups

Team Series Event 8 - Chest-to-Bar Jackie
For time: 
Partner 1 completes: 
     1,000-meter row
     50 thrusters (45/35 lb.)
     30 chest-to-bar pull-ups
Then Partner 2 completes: 
     1,000-meter row
     50 thrusters
    30 chest-to-bar pull-ups

Team Series Event 5
As many reps as possible in 10 minutes: 
3 synchronized burpee box jump-overs (24/20 in.)
3 synchronized deadlifts (225/155 lb.)
6 synchronized burpee box jump-overs (24/20 in.)
6 synchronized deadlifts (225/155 lb.)
9 synchronized burpee box jump-overs (24/20 in.)
9 synchronized deadlifts (225/155 lb.)
Etc., adding 3 reps to each movement every round

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Saturday is the final CFSC Barbell Club class of its 6-week cycle. There are 2 drop-in spots available. Contact Coach Leah if you're interested! 

Rest Day

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Get ready for another fun weekend filled with Team Series workouts! 

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Watch "Leukemia Survivor Finds CrossFit, Community" from the CrossFit Journal

Team Series Event 6
21-15-9 reps for time: 
Dumbbell snatches (50/35 lb.)
Bar muscle-ups

Time cap: 30 minutes

Push press
3-3-3-3-3

4 rounds for time: 
400-meter run
25 sit-ups

Max distance handstand walk 

For load, 5-5-5-5-5 reps: 
Deadlift
Bench press
*Superset, rest as needed 

Rest Day

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Congratulations to our Team Series athletes who completed Week 1! Workouts for Week 2 will be announced Wednesday at 5 p.m.Get any good pictures of teams doing the workouts? Send them to allison@crossfit.com.

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Read "The Genetic Lie" from the CrossFit Journal

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The CFSC Barbell Club is wrapping up next weekend. We're trying to gauge interest and planning for the next barbell club and want to hear from you! Please fill out this survey to tell us your preferences. Thank you! 

Team Series Event 3
In a team of 2, for time: 
50 synchronized wall-ball shots (20/14 lb.)
30 cleans (135/95 lb.)
50 synchronized wall-ball shots
20 cleans (185/135 lb.)
50 synchronized wall-ball shots
10 cleans (225/155 lb.)

Time cap: 12 minutes
Tiebreak: Time after wall-ball sets