{"id":2763,"date":"2016-09-22T00:00:00","date_gmt":"2016-09-22T08:00:00","guid":{"rendered":"http:\/\/www.thomasvillecrossfit.com\/?p=2763"},"modified":"2016-09-21T22:32:16","modified_gmt":"2016-09-22T02:32:16","slug":"9-22-16","status":"publish","type":"post","link":"https:\/\/test.thomasvillecrossfit.com\/test\/2016\/09\/22\/9-22-16\/","title":{"rendered":"9-22-16"},"content":{"rendered":"<p><!-- BEGIN WODIFY WODHeaderId+2780086 --><\/p>\n<h2>Thomasville CrossFit &#8211; CrossFit<\/h2>\n<p><\/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>AMRAP 8 minute<\/p>\n<p>5x Deadlift (185\/125)<br \/>\n<br \/>4x Hang Clean<br \/>\n<br \/>3x Front Squat<br \/>\n<br \/>2x Shoulder to Overhead<br \/>\n<br \/>1x Ground to Overhead<!-- END WODIFY --><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Thomasville CrossFit &#8211; CrossFit 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) AMRAP 8 minute 5x Deadlift (185\/125) 4x Hang Clean 3x Front Squat 2x Shoulder to Overhead 1x Ground to Overhead<\/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-2763","post","type-post","status-publish","format-standard","hentry","category-crossfit"],"_links":{"self":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2763","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=2763"}],"version-history":[{"count":1,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2763\/revisions"}],"predecessor-version":[{"id":2764,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/posts\/2763\/revisions\/2764"}],"wp:attachment":[{"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/media?parent=2763"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/categories?post=2763"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/test.thomasvillecrossfit.com\/test\/wp-json\/wp\/v2\/tags?post=2763"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}