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CF Blog February 7

Partner WOD: (teams of 2)IMG_7622
300 Wall Balls For Time (20/14)*
*one person working at a time, spilt sets and reps as needed
*7 burpee buy in for each partner before each set of wall balls until 100
reps is met
*5 burpee buy in before each set until 200 reps is met
*3 burpee buy in from 200 reps until completion

Partner GUT WORK:
2 rounds
50 Med Ball Sit-up Throws
15 T2B while partner holds a plank then switch
50 Standing Med Ball Passes (back to back, single count)
25 Leg Throws (each)

CONDITIONING WOD:
30 Calorie Row
30 Double Unders
30 OHWL
30 Sit-ups
30 Double Unders
30 Calorie Row
30 Double Unders
30 Sit-ups
30 OHWL
30 Double Unders
30 Calorie Row

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It’s Bring a Buddy Day!!!

Have a friend who has been wanting to try out Ultimate CrossFit?  Bring him/her to any one of our regular CrossFit classes to try one on the house!

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2ND ANNUAL BLESS BACK CHILI COOKOFF AT SYCAMORE!

Saturday, February 10, 2018
12:30 PM 3:00 PM

Sample unlimited chili and cast your vote between 12:30 and 3:00pm to crown a winner in categories like “Best Overall”, “Tongue Burner” and “Most Creative”. You can also enjoy plenty of great raffle prizes, vendor booths, craft beer and family fun, all while benefiting Bless Back’s mission to service those in need.

$10 for general admission and unlimited chili.

Think your chili has what it takes to win?! Only $30 to enter into the contest.

Competition Guidlines:

– You must make at least (3) gallons of chili
– Teams will be provided with serving bowls and spoons, a space to set up and access to an electrical outlet
– Teams must provide a chili warmer (to keep the chili at 140 degrees or above for the duration of the event) and a ladle for serving.
– Teams must stay for the duration of the event and be present for the 3:00 PM winner announcement.

Click below for more information:
https://www.eventbrite.com/e/2018-bless-back-chili-cookoff-tickets-41213251946

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2nd Annual Reynolds Rally

CrossFit NoDa
February 10, 2018
9am-1pm

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Cancer SUCKS!
Doug & Debbie have been members of CF NoDa for 6+ years and have become the 2nd parents to many of our athletes. They are 2 of the most amazing people you will meet.
Brent Reynolds went to be with the Lord on December 8, 2016, after a 2 year fight with cancer. Brent served in the US Marine Corps Reserves from 2010-2014 in Richmond, VA as an Engineer Equipment Operator. Brent also specialized in the technological field working in data analysis and had a gift for building computers. His passion, genuine nature, and spirituality made him such an incredible person. He has touched many lives with his story and character and he will be deeply missed.
This is a partner fundraiser wod to show our support of these 2 amazing people. The Reynolds are the ONLY winners. We hope you can join us or donate.
$40 minimum team donation will include a 15min amrap partner wod and a Birdsong Brewing beer. Heats will start every 20min. Email your desired heat times to info@crossfitnoda.com

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