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January 24, 2011

Overhead Squat
1 x 10 @ 60% of max
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squat
1 x 5 @ 60%
3 x 5 @ 70%

If you do not know your max, spend this time finding your overhead and/or front squat max.

…Brittney doing 20 unbroken hand stand push ups – head hit the ground and elbows were locked on every rep!!

“The Invisible Made Visible In A Track Athlete” with¬†Kelly Starrett¬†– video [wmv] [mov]

Tale of a 40 year old super hero mom, After spending her 30s overweight and unhappy, Lisa Erickson discovers CrossFit and her inner superhero at age 40.

Rebuilding Your Life With CrossFit, by Nancy Raineri
Nancy Raineri is 64 years old and has struggled with alcoholism for more than 20 years. She remains sober now thanks in part to CrossFit Sonora Sports and Fitness Center in Sonora, Calif.

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