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5x2 hang power snatch
Work up to a medium weight then 5 sets Wod 30-20-10 Pistols Ring push ups Toe touches Hang power snatches @65/45 
Add Comment Strength
5x1 Deadlifts Wod 21-15-9 Pull ups Kettle bell swings 7 min cap -3min rest - 21-15-9 Burpee onto plate (2x45lbs) Wall balls 7min cap 7min cap 
Members are now able to update account information, pay bills and change credit cars information online. 5x2 hang power cleans( work up to medium weight then do 5 sets)
Wod 30 double unders 10 hang power cleans@95/65 10 shoulder to overhead@95/65 Amrap 12 
30 min amrap (partner)
Round for round 3 power snatches 6 pull ups 9 box jumps 12 air squats 
Skill
Ring dips Emom 7 10 lunges then Max ring dips rest of minute Wod 7 squat clean thrusters @135/95 7 Deadlifts 7 front squats 7 rds 
We are happy to announce that there will be 2 new classes starting next week (June 17th)
6:15am Tuesday and Thursdays. Lori will be leading the morning classes as normal! Thursday Stength Deadlifts 5x2 Wod 800m run 10 wall walks 20 burpees 30 air squats 3rds 
Wod 1
300m row 20kb swings Amrap 6 Wod 2 15 wall balls 10 pull ups Amrap 6 Wod 3 10 bench press 15 toe touches Amrap 6 1min rest btw wods 
LISTEN UP! YOU HAVE TILL FRIDAY TO PRE-ORDER YOUR TEAM CFS T-SHIRTS! Cash can be given to CrossFit Select or e-mail me at hollymcilroy@live.ca, $30, along with your size! Support Team CFS! PLEASE NOTE: Shirts will not be available to order or purchase after this Friday - so GET'EM WHILE YOU CAN!! THANK YOU for all your support. xo | 
****Please be advised that all reserved classes as of Monday June 10, 2013 have been removed. This is due to the “no-show” problem. As of today classes can only be booked 3 days in advace. If you are not able to attend the class please remove yourself for the selected class so another athlete may have the chance to attend. Thank you and sorry for any inconvenience. –CrossFit Select***
REMEMBER If you can't make it to class, please log into our member website at http://crossfitselect.zenplanner.com and cancel your reservation as soon as possible so the next person on the waiting list can take your place. 
Click here to find out how to redeem your voucher and sign up for your first Fundamentals class. Only sign up for Fundamental classes (marked in GREEN).
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