{"id":2732,"date":"2016-09-15T00:00:00","date_gmt":"2016-09-15T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2732"},"modified":"2016-09-14T14:45:21","modified_gmt":"2016-09-14T18:45:21","slug":"9-15-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/15\/9-15-16\/","title":{"rendered":"9-15-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2754073 --><\/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=8VWOLgpasDQ\" title=\"https:\/\/www.youtube.com\/watch?v=8VWOLgpasDQ\">https:\/\/www.youtube.com\/watch?v=8VWOLgpasDQ<\/a><\/em><\/p>\n<h3>Warm-up<\/h3>\n<h3>Default Warm-Up 1 (No Measure)<\/h3>\n<p>10 Reps Each<br \/>\n<br \/>Wrist Circles (ea. direction)<br \/>\n<br \/>Elbow Circles (ea. direction)<br \/>\n<br \/>Shoulder Circles (ea. direction)<br \/>\n<br \/>Bend and Reach<br \/>\n<br \/>Torso Rotations<br \/>\n<br \/>Hip Rotations<br \/>\n<br \/>Leg Swings (Front,Back,Sides)<br \/>\n<br \/>Cossacks<\/p>\n<p>Walking Lunge with twist<br \/>\n<br \/>Spiderman Lunge<br \/>\n<br \/>20x Ring Row<br \/>\n<br \/>20x Push ups<br \/>\n<br \/>20x PVC OHS<br \/>\n<br \/>2 min Jump Rope, Rowing, Jog 400m<\/p>\n<h3>Push Press (3-3-3)<\/h3>\n<h3>Weightlifting<\/h3>\n<h3>Metcon<\/h3>\n<h3>Metcon (Time)<\/h3>\n<p>3 RFT<\/p>\n<p>50x Double Unders<br \/>\n<br \/>15x Shoulder to Overhead (115\/85)<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit Pre Workout https:\/\/www.youtube.com\/watch?v=8VWOLgpasDQ Warm-up Default Warm-Up 1 (No Measure) 10 Reps Each Wrist Circles (ea. direction) Elbow Circles (ea. direction) Shoulder Circles (ea. direction) Bend and Reach Torso Rotations Hip Rotations Leg Swings (Front,Back,Sides) Cossacks Walking Lunge with twist Spiderman Lunge 20x Ring Row 20x Push ups 20x PVC OHS 2&hellip;&nbsp;<a href=\"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/15\/9-15-16\/\" class=\"\" rel=\"bookmark\">Read More &raquo;<span class=\"screen-reader-text\">9-15-16<\/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-2732","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2732","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=2732"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2732\/revisions"}],"predecessor-version":[{"id":2733,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2732\/revisions\/2733"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2732"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2732"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2732"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}