"CrossFit Al Asad is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

You can now order CrossFit Al Asad t-shirts on the following website:

http://www.fitnessapparelstores.com/shop/product/315173

Tuesday, October 27. 2009

Classes @ 0530, 1130 and 1500 in front of SAAJ Gym
Note-Doc Mayulianos will introduce the 0530 class beginning 27 Oct (Tues)

Active Stretch

Skill Warm up
20 double unders
5 skin the cats
10 65lb overhead squats

WOD- "Elizabeth"

21-15-9 reps of:
Squat Cleans 135 lbs
Ring Dips

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Doc Mayu setting up for a pull. Bar over arch of the feet against the shins, shoulders slightly forward of the bar, chest up. Doc will begin the 0530 class on Tues, if you have been wishing to kick off the day with a good work out, come out.

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