"HERO" Sunday, January 4th 2015

<p><strong>If you are just starting in the sport of CROSSFIT:</strong></p> <p>CrossFit Delaware Valley offers 10 Tips for Success for the CrossFit Newbie:<br> <br> 1.) You’re Competing Against Yourself, Not Others<br> 2.) Don’t Be Too Proud To Scale<br> 3.) What You Eat Is More Important Than What You Lift<br> 4.) Don’t Be Afraid To Ask For Clarification, Over and Over and Over Again<br> 5.) CrossFit Isn’t Everything<br> 6.) It Doesn’t Get Easier, It Just Sucks Less<br> 7.) You Won’t PR Every Day<br> 8.) Have Fun<br> 9.) You Are All Firebreathers<br> 10.) Respect Rest and Recovery<br> to read the entire article:<br> <a href=”http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/”>http://crossfitdelawarevalley.com/2011/01/27/10-tips-for-success-for-the-crossfit-newbie/</a></p> <p> </p> <p><img src=”/Websites/crossfitcastlerock/images/Wood.jpg” style=””>  </p> <p> </p> <p><strong><br> </strong></p> <p><strong>WOD </strong></p> <p>“Wood”</p> <p>5 Rounds:</p> <p>500 meter Row</p> <p>10 Burpee Box Jump 24/20″</p> <p>10 Sumo Deadlift High-pull 95/65#</p> <p>10 Thruster 95/65#</p> <p>Rest 1 Minute<br> <br> <br> <strong>​<span style=”text-decoration: underline;”>​RX<br> </span></strong>Pat 3020<br> Big Ben 2713<br> Curt 2714<br> Campbell 3050<br> Sp K 2933<br> Brett 2810<br> Clay 2411<br> Swistak 2536<br> <br> <strong>​<span style=”text-decoration: underline;”>​MOD</span></strong>​<br> Jodi 3329<br> Jen P 3110<br> Brady 3158<br> Jill 3442<br> Mroz 3125<br> <br> </p> <br>

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