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Please Welcome Zoe!

Please help me welcome my girl Zoe to group classes! She joined our family to learn how to do the movements safely and to train hard for her half marathon. Her goal is to qualify for the Boston Marathon in the future. If you are a running guru, chat her up in classes and share how your Crossfit experience has helped your running. Welcome to the family, Zoe! ~ Coach Dee and Matt Class Schedule for this week:  December 29: 6:00 am, 9:30, 12:15, 4:30 December 30: 6:00 am, 9:30, 12:15, 4:30 New Years Eve 9:30, 12:15 ONLY NewYears Day, NO CLASSES   WOD WARM-UP 7min AMRAP: DL/PCL/HCL/FS/PP/SJ/BS STRENGTH/ACCESSORY DL 5x10 E3M (HAP) Box jump 5x3 (high as possible) WOD CrossFit Open 14.4 14min AMRAP: Row 60 Cal T2B: 50 WB: 40 PCL: 30 MU: 20 Rx: 14/20, 95/135 Zone 3: HLR, 75/115, MU transition Zone 2: floor T2B, 10/14, 55/95, 1 pull-up/1 dip Zone 1: Scale as needed MOBILITY Band hip extension- 2min/side Smash/roll hip flexors