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October 10, 2011

Congratulations to all our athletes who completed the I am PHAST Sprint Triathlon on Saturday!  Chris Bowers finished 3rd place overall and 1st in his age group!  Shain, Matt B, and RJ finished 8th, 11th, and 14th respectively.  They did no special training for this event, just CrossFit!!!

Come cheer on our athletes this Saturday at the Vegas Fit Wars!!!  There will be a WOD going on all day at UNLV and it’s only $5 to come watch and workout!  There will be no workouts at SCCF this Saturday.

Work Out of the Day“Holding On”In teams of 2 for time:75/50 ring dips – chest 2 bar pullup hold/hang20 squat cleans, 155/103lbs1500m row – Deadlift hold, 225/155lbs50m walking lunge, 53/35lbsRing dips can only be accumulated while your teammate’s chest is on the pullup bar.  For women they must be hanging from the bar.  Cleans must be done alternating reps.  Rowing can only be done while teammate is holding up the bar.  When the bar drops you must switch.  Teammates can switch on lunges as needed.

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