{"id":2316,"date":"2016-04-13T00:00:00","date_gmt":"2016-04-13T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2316"},"modified":"2016-04-12T21:51:53","modified_gmt":"2016-04-13T01:51:53","slug":"041316","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/13\/041316\/","title":{"rendered":"04\/13\/16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2211064 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<h3>Warm-up (No Measure)<\/h3>\n<p>2 minutes easy rowing<br \/>\n<br \/>10 x primal pull through<br \/>\n<br \/>10 x bend and reach<br \/>\n<br \/>10 x banded hamstring stretch<br \/>\n<br \/>2 minutes rowing, every 30 seconds row hard for 10 seconds<\/p>\n<h3>Metcon<\/h3>\n<h3>2k Row (Time)<\/h3>\n<p>Max Effort 2k Row<\/p>\n<h3>Metcon (Time)<\/h3>\n<p>5 rounds<br \/>\n<br \/>row 300m<br \/>\n<br \/>rest 2 minutes<\/p>\n<h3>Cool Down<\/h3>\n<h3>Warm-up (No Measure)<\/h3>\n<p>Foam Rolling 5 minutes<br \/>\n<br \/>Quad Stretch 3 minutes each leg<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Warm-up (No Measure) 2 minutes easy rowing 10 x primal pull through 10 x bend and reach 10 x banded hamstring stretch 2 minutes rowing, every 30 seconds row hard for 10 seconds Metcon 2k Row (Time) Max Effort 2k Row Metcon (Time) 5 rounds row 300m rest 2 minutes&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/04\/13\/041316\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">04\/13\/16<\/span><\/a><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","footnotes":""},"categories":[28],"tags":[],"class_list":["post-2316","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2316","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/comments?post=2316"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2316\/revisions"}],"predecessor-version":[{"id":2317,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2316\/revisions\/2317"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2316"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2316"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2316"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}