Posted by Andy Petranek : Friday, Jul 13, 2012

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Do yourself a favor this weekend. If you're not going to the CrossFit Games, spend some time watching the coverage on the Crossfit Games site or on ESPN3. Even if you're not really "into it", the athletic performances will be spectacular and incredibly inspiring. Better yet, follow some of the local SoCal athletes competing - like Jeremy Kinnick, Val Voboril, Lindsey Valenzuela, Kris Clever, and Becca Voight, or the always exciting and inspiring Chris Spealler (from Park City), competing in his 6th CrossFit Games. Even if you only catch a few minutes, as a CrossFitter, it is a few minutes very well spent. Below's the schedule. Check it out!

FRIDAY
9 a.m. to 8:15 p.m. - Spectator Stream
2:15 p.m. to 8:15 p.m. - ESPN3 Stream
8:30 a.m. to 4:00 p.m. - Masters Stream

SATURDAY
9 a.m. to 8:30 p.m. - Spectator Stream
10:30 a.m. to 2 p.m. - ESPN3 Stream
5:30 p.m. to 8:30 p.m. - ESPN3 Stream
9 a.m. to 6:15 p.m. - Masters Stream

SUNDAY
8 a.m. to 4:30 p.m. - Spectator Stream
10:30 a.m. to 4:30 p.m. - ESPN3 Stream

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Friday's Workout (CAP)
“Nancy”
Five rounds for time of:
400m run
15 Overhead squats (95/65)

...and coming Monday (NO CAP)
Push or Split Jerk 5-5-5
- build up to three heavy sets
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In 20 minutes, find your 5 RM Front Squat