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6/6/2013

It's that time of the year again. The 2013 Left Coast Invitational is coming soon. We are proud to say that this is our fourth year holding this event and it has grown so much that we have moved venues.


We are in need of volunteers for judging on Saturday Aug. 17. I would love to see some of you CFMG veterans there giving out reps and no-reps. If you are able to volunteer as a judge please head over to our website TheLeftCoastInvitational.com and fill out the registration form at the bottom. Be sure to put down that you are participating as a volunteer. As a judge you will receive an official 2013 LCI Judge shirt, lunch, and water throughout the day.


For those of you from CFMG who plan on competing good luck! Keep up with your training, keep your diet clean, and keep injury prevention in mind.


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WOD:

4 sets: 60 sec run w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec of double unders w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec row w/ 30 sec rest between sets

3 min rest

4 sets: 60 sec rope climbs w/ 30 sec rest between sets

Scoring:

Run = total distance

Double unders = total reps

Row = total distance

Rope climbs = total reps


Checkout the next CFMG 101 Session!

Fight or Flight

The Dairy Manifesto




 



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