{"id":2686,"date":"2016-08-26T00:00:00","date_gmt":"2016-08-26T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2686"},"modified":"2016-08-25T23:08:28","modified_gmt":"2016-08-26T03:08:28","slug":"8-26-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/26\/8-26-16\/","title":{"rendered":"8-26-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2685000 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Pre Workout<\/h3>\n<p><em><a href=\"https:\/\/youtu.be\/Xl9cSoJdoGg\" title=\"https:\/\/youtu.be\/Xl9cSoJdoGg\">https:\/\/youtu.be\/Xl9cSoJdoGg<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>The CrossFit Warm-up (No Measure)<\/h3>\n<p>3 rounds of 10-15 reps of:<br \/>\nSamson Stretch (15-30 seconds)<br \/>\nOverhead Squat with PVC<br \/>\nSit-ups<br \/>\nBack-extensions<br \/>\nPull-ups<br \/>\nDips<\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (AMRAP &#8211; Rounds and Reps)<\/h3>\n<p>5 RDS<\/p>\n<p>AMRAP3<br \/>\n<br \/>5x C2B Pull-up<br \/>\n<br \/>10x Ab Mat Sit-up<br \/>\n<br \/>15x Wall Ball Shots (20\/14)<\/p>\n<p>1min rest between rounds<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout https:\/\/youtu.be\/Xl9cSoJdoGg Warm-up The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Metcon Metcon (AMRAP &#8211; Rounds and Reps) 5 RDS AMRAP3 5x C2B Pull-up 10x Ab Mat Sit-up 15x Wall Ball Shots (20\/14) 1min rest&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/08\/26\/8-26-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">8-26-16<\/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-2686","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2686","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=2686"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2686\/revisions"}],"predecessor-version":[{"id":2687,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2686\/revisions\/2687"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2686"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2686"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2686"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}