Congrats Chevy!

To start off, one big congratulations to Chevy, who for the 2nd consecutive year has won a silver medal in Chi Sao (Advanced Sticky Hands) Wing Chun!!! CrossFit really does help us in every aspect of life 😀 Congrats Chevy, keep up the good work.  We are proud of you!

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Lots of fun things going on at CrossFit Merge! Here’s a quick reminder…

1) Whole Life Challenge Early Registration & Mini Ipad! Save money and start getting ready to join in one of the best ways to evaluate your health and fitness. For more details, click here.

2) Our August Outing (brought to you by our very own Mateo!!)

CrossFit Merge Bowling Extravaganza!
Saturday August 17th at 5 pm
Shatto 39 Lanes
3255 W. 4th Street, Los Angeles, California 90020

RSVP on the Facebook Invite!

3) Blog: Mobility Monday. Check out our Blog on Mondays for your weekly Mobility Homework!

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Get ready for a fun, energetic, result giving hump day WOD!

All Levels/Beginner

Skill:

Front Squats
5-5-3-3-3-3-3

Workout of the Day (WOD):

3 rounds:

1 minute of max double unders

Rest 30 seconds

1 minute of max toes to bar

Rest 30 second

1 minute of row for max calories

Weightlifting Class:

Snatch
1-1-1-1-1-1-1

Clean and Jerk
1-1-1-1-1-1-1

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