The Automatic Diet Generator
This weeks schedule for Advancing in Crossfit:
Wednesday January 25th at 8PM- Glute Ham Raises
Saturday January 28th there will be no class. Moody is going to be conducting a seminar in AZ.
***Don't forget about John's strength class that is Monday, Tuesday, Thursday at 8PM, and Friday at 7PM.
Thursday, January 26, 2012 at 8:53AM 
Andrew Lee... We love you and you will be missed. I cant wait for your wodiversary.
STRENGTH
5.5.3.3.2.2 deadlift
3x5 linear penlay row
WOD
1 mile run
Wednesday, January 25, 2012 at 6:18PM 
Awesome rowing Misty!!!
STRENGTH
3x5 linear press
WOD
5 rounds
10 1 arm KBS 53/35
10 ring dips
200m row
MOBILITY
30 second hip flexor stretch against the wall (each leg)
10 slow triceps row with 5 lb plate (5 each arm)
30 second Childs pose
Stretch of the week: quad stretch. 30 seconds each leg
Tuesday, January 24, 2012 at 8:58PM 
STRENGTH
10x100m sprints
1 minute rest between
WOD
In teams of two complete:
60 pullups
60 burpee box jumps
60 partner wall ball Situps
60 goblet squats 53/35
Burpee challenge: day 25!
Monday, January 23, 2012 at 3:45PM Oh nerdy crossfit humor... AWESOME!
STRENGTH
Back Squat 3x5 linear
WOD
Isabel
30 Power Snatches for time
***Today is day 24 of the burpee challenge. Stay strong!
Sunday, January 22, 2012 at 6:55PM 
STRENGTH
5x5 split jerk
WOD
10 rounds
100 m sand bag sprint
10 burpees
20 mtn climbers
