{"id":2393,"date":"2016-05-04T00:00:00","date_gmt":"2016-05-04T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2393"},"modified":"2016-05-04T10:51:14","modified_gmt":"2016-05-04T14:51:14","slug":"cherokee-lake-5k","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/04\/cherokee-lake-5k\/","title":{"rendered":"Cherokee Lake 5K"},"content":{"rendered":"<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Warm-up<\/h3>\n<p><em>Meet at Cherokee Lake Park next to the boat ramp and the restrooms.<\/em><\/p>\n<h3>run warm up 1 (No Measure)<\/h3>\n<p>Knee to chest<br \/>\n<br \/>Side Hurdle steps out<br \/>\n<br \/>Side Hurdle steps in<br \/>\n<br \/>Figure Four<br \/>\n<br \/>Walking Lunge with twist<br \/>\n<br \/>Walking toe touch<br \/>\n<br \/>Side steps<br \/>\n<br \/>High knees<br \/>\n<br \/>Butt kickers<br \/>\n<br \/>400m jog<\/p>\n<h3>Metcon<\/h3>\n<h3>5k Run (Time)<\/h3>\n<p>Max Effort 5k Run<\/p>\n<h3>Mobility WOD<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/EOJPKu7DUfU\" title=\"https:\/\/youtu.be\/EOJPKu7DUfU\">https:\/\/youtu.be\/EOJPKu7DUfU<\/a><\/p>\n<p>Flash challenge associated with this MWOD! Check FaceBook<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Warm-up Meet at Cherokee Lake Park next to the boat ramp and the restrooms. run warm up 1 (No Measure) Knee to chest Side Hurdle steps out Side Hurdle steps in Figure Four Walking Lunge with twist Walking toe touch Side steps High knees Butt kickers 400m jog Metcon 5k Run&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/05\/04\/cherokee-lake-5k\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">Cherokee Lake 5K<\/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-2393","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2393","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=2393"}],"version-history":[{"count":2,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2393\/revisions"}],"predecessor-version":[{"id":2395,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2393\/revisions\/2395"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2393"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2393"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2393"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}