{"id":2704,"date":"2016-09-06T00:00:00","date_gmt":"2016-09-06T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2704"},"modified":"2016-09-05T22:31:17","modified_gmt":"2016-09-06T02:31:17","slug":"9-6-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/06\/9-6-16\/","title":{"rendered":"9-6-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2723461 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/p>\n<h3>Pre Workout<\/h3>\n<p><em><a href=\"https:\/\/www.youtube.com\/watch?v=OlVMcq2kSyk\" title=\"https:\/\/www.youtube.com\/watch?v=OlVMcq2kSyk\">https:\/\/www.youtube.com\/watch?v=OlVMcq2kSyk<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\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>Metcon (10 Rounds for time)<\/h3>\n<p>10 RDS<\/p>\n<p>100m x Sprint<\/p>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>5 RFT<\/p>\n<p>35x Double Unders<br \/>\n<br \/>200m Run<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout https:\/\/www.youtube.com\/watch?v=OlVMcq2kSyk Warm-up 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 Metcon (10 Rounds for time) 10 RDS 100m x Sprint Metcon Metcon&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/06\/9-6-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">9-6-16<\/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-2704","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2704","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=2704"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2704\/revisions"}],"predecessor-version":[{"id":2705,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2704\/revisions\/2705"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2704"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2704"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2704"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}