{"id":2744,"date":"2016-09-16T00:00:00","date_gmt":"2016-09-16T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2744"},"modified":"2016-09-16T15:45:38","modified_gmt":"2016-09-16T19:45:38","slug":"9-16-16-3","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/16\/9-16-16-3\/","title":{"rendered":"9-16-16"},"content":{"rendered":"

<\/p>\n

Thomasville CrossFit – Strength<\/h2>\n

<\/p>\n

Weightlifting<\/h3>\n

Deadlift (1 Rep Max)<\/h3>\n

1st week athletes start with a conservative max. don’t get greedy or out of position.<\/em><\/p>\n

Good Mornings (5×10)<\/h3>\n

start with ~25% of bsq<\/em><\/p>\n

Barbell Row (5×10)<\/h3>\n

start with ~25% of bsq<\/em><\/p>\n

Gymnastics<\/h3>\n

Glute-Ham Raises (5×5)<\/h3>\n

if you can’t stay straight while pulling yourself up, do a negative.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Thomasville CrossFit – Strength Weightlifting Deadlift (1 Rep Max) 1st week athletes start with a conservative max. don’t get greedy or out of position. Good Mornings (5×10) start with ~25% of bsq Barbell Row (5×10) start with ~25% of bsq Gymnastics Glute-Ham Raises (5×5) if you can’t stay straight while pulling yourself up, do a… Read More »9-16-16<\/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-2744","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2744","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=2744"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2744\/revisions"}],"predecessor-version":[{"id":2745,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2744\/revisions\/2745"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2744"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2744"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2744"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}