{"id":7982,"date":"2015-09-29T23:40:54","date_gmt":"2015-09-30T03:40:54","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=7982"},"modified":"2015-09-29T23:40:54","modified_gmt":"2015-09-30T03:40:54","slug":"09-30-2015","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2015\/09\/29\/09-30-2015\/","title":{"rendered":"09.30.2015"},"content":{"rendered":"

\"10432934_902065279839472_1154995416846420615_n\"<\/a>Announcements:<\/strong>
\n-October On-Ramp begins Tuesday October 6th at 6pm.
\n-Paleo Nutrition meeting Saturday October 10th @ 11:30am.
\n-CFNH Halloween Party Saturday October 24th @ 6pm.<\/p>\n

Warm-up Drills<\/strong><\/span>
\nI. Row 2:00
\nII. 6:00 Dynamic Mobility
\n25ft Duck Walk
\n25ft Crab Walk
\n25ft Bear Crawl
\n25ft Inchworms
\n25ft Pike Walk
\n25ft Lateral Lunges
\nIII. Mobility<\/p>\n

Impact\/Focus #1: Front Squat<\/strong><\/span>
\nWarm up as needed (3 sets x 5 reps) before completing the following workload.<\/p>\n

Front Squat 5-5-5-5-5<\/p>\n

Post loads to comments.<\/p>\n

Impact\/Focus #2: Good Mornings<\/strong><\/span>
\nFollowing movement review, athletes will work through the following sets of reps. Quality is key.<\/p>\n

Good Mornings 8-8-8-8<\/p>\n

Post loads to comments.<\/p>\n

WOD<\/strong><\/span>
\n5-10:00 Metabolic Conditioning<\/p>\n","protected":false},"excerpt":{"rendered":"

Announcements: -October On-Ramp begins Tuesday October 6th at 6pm. -Paleo Nutrition meeting Saturday October 10th @ 11:30am. -CFNH Halloween Party Saturday October 24th @ 6pm. Warm-up Drills I. Row 2:00 II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Pike Walk 25ft Lateral Lunges III. Mobility Impact\/Focus #1: … Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7982"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=7982"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/7982\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=7982"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=7982"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=7982"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=7982"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}