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4/15/2014 WOD http://www.telegraphcrossfit.com/tuesday-4152014/

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General Information

NameTelegraph CrossFit
OwnerAngel Orozco
Websitewww.telegraphcrossfit.com
Phone415- 215-1088
Emailtelegraphcrossfit@gmail.com
Address3545 Geary Blvd.
San Francisco, CA 94118

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12/5/16 Muscles from Brussels! Oh yeah T! Strength 6 x 2 Front Squats @ 70% Every 90 sec. Conditioning 4 Rounds: 12 Pull-ups 10 Box Jump Overs 12 KB Swings 10 Box Jump Overs L1: C2B, 70/53, 24/20 L2: Chin above bar, 53/35, 20/16 L3: Ring rows, 35/25, 16/12 http://crossfitevviva.com/2016/12/04/12516-2

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saulj shared a link on Facebook

True story: Periodically, people ask me about the name of the gym because somehow, they don't think I look very Mad Dawg-ish. Shocking, I know. The name Mad Dawg came from me giving myself encouragement when I would ride up the "front hill" where I went to school (Fort Lewis College). The hill was short and steep, so at the crucial moment when it would be easier, and probably faster, to walk, I would say to myself "Come on, you're a Mad Dawg, you got this." (Technically, I was a "Mad Dog," but now I have to be a "Mad Dawg" because of, you know, domain name availability, I think you get the point. You are spell and grammar checking your inner dialogue right?) When you are struggling, do you have an alter-ego that you name your inner athlete? Do you have a secret phrase that you tell yourself? Do you count your steps in hexidecimal so you rest a little less than in decimal (another story for another time)? The reality is that you are going to self-talk, so why not make it solution-oriented? (Thanks to Leigh Anne Dennis for posting this)

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Get ready to grow. #crossfitcypher #crossfit #321go

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Sunday is a Recovery Day.

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We are offering some limited time membership specials to help you with your New Year’s Resolution. Whether your goal is to lose weight, decrease body fat, build muscle, train for an upcoming race, or just feel better we have just what you need. Starting on December 31, 2016 (through January 31, 2017) when you buy one month you’ll get the second Free! This discount applies to unlimited membership plans. *Cannot be combined with any other discounts or promotions. Unlimited: $125 for 2 months In addition, we are offering a referral bonus for existing members. Get one person to sign-up in the months of January or February and you will get a 50% discount on your next month! Get two people to sign-up in the months of January or February you will get your next month free! Bring your friends and family to experience all the amazing things we do every day at CrossFit Dark Element To purchase, please contact us at 209.639.1408 or email: crossfitdarkelement@gamil.com

CrossFit Train shared a link on Facebook

http://crossfittrain97333.com/blog-1/2016/12/3/sunday-funday

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Somebody at CFO wants these! $80 brand new never worn!

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Spirit of the Event

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Winner winner chicken dinner!!!!!

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RX winners!

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Scaled winners! @sav_up @hidden_alley_crossfit

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#thathurt #butitwasworthit

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Who's ready?

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#flossfitters @anniemarshall @dr_marshall_dmd

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#metconartists @kzpants

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#fearlessleader #franniversary #lovesamicrophone #best crossfitcolorguy @hubbrian #soserious

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#hangryhippos #franniversary

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@sid.vicious7 @crossfitmerced

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@mattutt #gnardog @gnardogcrossfit

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What a great night! Grateful for all the wonderful smiles, hugs and beautiful words. So much love in this family! Thank you all that came out for the Christmas Party. And for those that couldn't make @jeadams @arianiazi et. al. We missed you! #CrossFitBurlingame #CFBG #crossfit #LionsDen #burlingame #Sanmateo #vault164

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Good luck to these hard chargers today as they take on the #santasmackdown. I am sure they will represent #crossfitechelon well as they always do.

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Kipping it Real from Gnardog CrossFit

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Another AWESOME #franniversary tshirt by @_wessling_ !

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Genevieve won the ugly sweater contest last night in a landslide defeat. Seriously funny.

CrossFit Echelon shared a link on Facebook

Hey if your interested in trying out a comp you should check this out....The Super Bowl Shootout. It's fairly local in Cameron Park and should be a fun one.

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Good Luck to all the #nscf athletes competing at @rogue_valley_crossfit for the #reindeergames today! #crossfit #northstatecrossfit

CrossFit Mill Valley shared an image on Facebook

Thanks to all who came out last night for our candlelight remembrance of the wonderful person that was Anthony Lowenstein. There were plenty of laughs amongst the tears, and that's just how he would have wanted it. How lucky we all were to welcome and hug his parents, brother, and close friends. Funeral services will be held: Monday, 12/5 at 12 noon Kol Shofar Synagogue 215 Blackfield Drive, Tiburon

CrossFit Envy posted on Facebook

Competitors Program Week 6, Day 6: 6x2 Hang Snatch from the Power position @ 65-70% (or by feel) -then- 5x5 Pendlay Row @ 85-90% 5RM *alternate with 5 sets max reps of bench press @ 65% 1RM -then- 12:00 AMRAP of: 18 Hang Squat Cleans 135/95 3 rope climbs 15 Hang Squat Cleans 155/105 3 rope climbs 9 Hang Squat Cleans 175/120 3 rope climbs 6 Hang Squat Cleans 205/140 3 rope climbs *If all reps are completed, repeat the final round (5 HSQ/3 rope climbs) for the remainder of the 12:00.

Riya Agarwal posted on Tabata Times
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CrossFit Workout Teams of Three All reps must be done in order. All reps must be completed before moving onto the next exercise. Reps can be divided up between your teammates any way that you wish. For time: 2000 meter row 100 burpees (to a ring) 50 power cleans, 185 lbs/125 lbs/95 lbs 100 toes to ring 2000 meter row http://frontrangecrossfit.com/crossfit-workout-12316-saturday-2/

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Good luck to Coach Shane @shane_lyle , Coach Dallas @dhammy24 , Coach Ashley @a_flo1214 & Coach Steph @cfsteph24 tomorrow! If you want to come see them compete stop by the Santa Smackdown @crossfit_lodi #alcf #alcfcoaches #teamcompetition #community #teamalcf @elevateproductions

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Great new article up by our own fearless leader in Outside Magazine. Perfect reminder as we move into the holiday travel season!