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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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CrossFit Iron Mary's shared a link on Facebook

BB Warmer (No Measure) Coach Leads Snatch Pull P2, Snatch Pause P2 (12 min to reach a heavy) Pull from Position 2, Full Snatch from 2 without dropping bar between lifts Back Squat (10 min to reach a Heavy 3RM) Metcon (AMRAP – Rounds and Reps) 12 min Team Relay 150m Row 5 Power Clean 135/95 Rx+165/115

CrossFit Iron Mary's posted on Facebook

6 AM Endurance. As most of you know the computers have been a little "Possessed" for the past week or so. The box is aware of the problem and we are working to resolve the issue in a timely manner. Tomorrow we will be doing the Crossfit Total. Please look at your past score before you come to class so you will know your PRs for the back squat, strict press and deadlift. This will save you a bunch of time and a big headache. See you in the morning. Scott

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How to get a better rack!

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Wham!

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CrossFit Invictus shared a link on Facebook

Juggling for Jude: A 9 Year Old's Mission to raise money for St Jude's Children's Hospital! Hollis is juggling her soccer ball to raise money for St. Jude Children's Hospital. In just two weeks she's raised well over $5000, and her current juggling record is 207--alternating feet and no thighs! Her goal is to hit the $15,000 mark by end of August for this great cause!

CrossFit Iron Mary's shared a link on Facebook

Fall Race Programs http://conta.cc/VVAZbS

CrossFit Invictus shared a link on Facebook

Do you have a love/hate relationship with Toes to Bar? Then check out this post with tips on how to tackle them in your next workout!

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This Sunday we have a team competing at the CA Affiliate Showcase at the San Jose convention center. We need to provide a judge in order to compete. Judges will be compensated with $50 and lunch. Please comment if you are interested/available or contact KK or Tony Alfonzo! Here is the link for extra info: http://www.legendarycompetitor.com/events/ca-affiliate-showcase-2014---norcal

CrossFit Brand X Poway posted an article
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Brand X CrossFit Ramona WOD Front squat Followed by: 20:00 EMOM first: thruster second: burpee Start at 1 rep and add 1 rep each minute Then: 3:00 AMRAP 30 double-unders 30 box step-ups 2:00 AMRAP 25 sit-ups 25 walking lunges 1:00 AMRAP 5 broad jumps 10 air squats

Molly Eledge published the post BBQ Pork Stuffed Sweet Potatoes on Nutrition WOD
 Confession: I am a MAJOR fan of pulled pork. MAJOR. Not only does it taste delicious almost...
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July 2014 J&J Grassfed Beef Orders http://wp.me/p3sq8Z-3ta

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Check out what is happening at Iron Mary's this month!

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“INCINERATOR” http://wp.me/p2RAeU-2as

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Tuesday 8 July

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CrossFit Pleasanton shared a link on Facebook

Organic Nectar of the Gods? Think again.

CrossFit No Boundaries shared an image on Facebook

First game over!! We won 11-10 yeeeew!

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http://www.crossfitelysium.com/7814-wod

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No boundaries representing in the softball league

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Who likes squatting? We do! We do! More Hatch tomorrow! Plus, some core work. See you in the gym!

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We are sad to say goodbye to the Merrell family, as they begin their new adventures out East. You have been an important part of our gym, and you will be sorely missed. As with most Marine Corps tours, we know that this goodbye is not forever, and we hope you know that you always have a home here in San Diego and at CrossFit Mission Gorge. Best of luck to Coach Jacob Merrell, Amy Merrell, Olivia, and babe! We love you and look forward to keeping in touch!

CrossFit Elysium shared a link on Facebook

From @robbwolf "Grab your free Paleo troubleshooting guide (info for athletes, fat loss, and autoimmunity)" http://ow.ly/ySUkR

TJs Gym shared a link on Facebook

Juggling for Jude in Hawaii. No rest when there's important work to be done. We are blown away by the support! $5,275 raised in two weeks to help kids with cancer! Keep spreading the word, and THANK YOU!

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Juggling for Jude stats as of today. 207 current record, $5275 raised so far. #jugglingforjude #stjude #thankyou #novacationsfromcancer

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TROUBLE performing or coaching a ROPE CLIMB?! Watch PART 1 of Carl Paoli's tutorial with BOXROX on HOW TO CLIMB a ROPE. #freestyleconnection #ropeclimb http://gymnasticswod.com/content/how-rope-climb-1

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Newest addition to our arsenal

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Chinese Weightlifting Concepts: Part 1

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CrossFit East Village posted on Facebook

Hey athletes if you are waiting for your Murph t-shirt post the size that you need or see us at the front desk ASAP please :)

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Most people when trying to drop weight think of what more I can do....... Ie workout more, diet more, etc. Not to many think about sleep & recovery aiding in weight loss.

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Mondays have you like... #crossfitproper #havefundocrossfit #bebetter

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CrossFit Surf City shared a link on Facebook

I encourage a lot if individual program design clients to go for an easy bike ride .....this article has a few reasons why.......

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Practical Movement Skills Offerings http://www.intrepidathletics.net/staging/?p=18435

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T-Rex hates push-ups but loves Mondays!

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CFBH 7.7 Skill: Back Squat, Pistols WOD a In 20 min find: 2RM Back Squat WOD b 5min AMRAP 10 Toes-to-Bar 10 HR Push-ups WOD c 5min AMRAP 5 Pistol Squat (L+R=1) 20 Double Unders (50 Singles)

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