01/09/2016 Good Luck Coach Carly!

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Send your thoughts and positive vibes to Coach Carly as she competes in the Sac Town Throw Down this weekend!! We know you will do awesome!

WOD:

100 squat cleans (65/45lbs)
every minute perform
3 burpees

This workout will start to become very mental after about 50-60 reps. It might feel like you are only getting a few reps done each minute before you need to do more burpees! Find a number you know you can hit each minute when this happens and no matter what, get that number!  The load should be so that doing 10 in a row, especially when you are fresh is no problem.  The workout starts with 3 burpees.  Have fun and don’t blow your wod!

Learn to Protect Yourself Now!

Popke’s Weapons Training School will be hosting a CCW class this Saturday at CrossFit Sonora.  Sat January 23rd, is Women’s Self Defense Class at Soulsbyville Elementary. Sat February 27th, they will offer a Women and Handguns Workshop at CFS.  Please log on to their website www.weaponstrainingschool.com for more information and registration!  These classes are by registration only!

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