Full range of motion ring dips described. mid-November Foundations Course graduates. Roots does Elizabeth (clean and dips).
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Roots does Fran. Information on January Foundations Course.
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Nicole's zone chili recipe. Shoulder press 3x3 then metcon w/ dips, wall ball, KB swings, sit-ups, and burpees.
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John completes the 50 States High Points. Roots does Eva. Zone Chalk Talk today.
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L pull-ups and push jerks. Overhead plate walking picture. Zone Chalk Talk on Saturday.
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Peter does kettlebell swings. Info on the Zone Chalk Talk and the class survey. Back squat 5x5.
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Kathy flies high onto a 34" box. Class schedule questionnaire.
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Cindy or Mary. Definition of Paleo and Zone. Zone Chalk Talk date. Be a CF Roots DJ for a week offer. Nathan hammers home the run.
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November Foundations Course kicks off today. Group runs a 5K. Why you should train all 3 metabolic pathways.
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Leslie stops in from CrossFit Verve in Denver, Colorado. Eric, Nisha, and Leslie try their hand at double Dutch. Metabolic pathways defined.
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