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Monthly Archive for: ‘June, 2017’

Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. First-timers, please arrive 10 minutes early to meet the coaches.  

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Friday 6.30.17

Friday 6.30.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams of Two 800 M Run 80 Front Lunges 95/65 80 Sit-Ups 600 M Run 60 Goblet Squat 53/35 60 Burpees Over Bar 400 M Run 40 Deadlift 215/155 40 Pull-Ups 200 M Run 20 Handstand Push-ups/Wall Walks 20 Bar Muscle-Ups/Chest To Bar Pull-Ups

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Thursday 6.29.17

Thursday 6.29.17 16 Minute EMOM Snatch/Squat Snatch

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Wednesday 6.28.17

Wednesday 6.28.17 Open Gym 11 – 12 Monday – Wednesday – Friday Three Rounds For Time 400 M Run 18 – 12 – 6 Thrusters 115/85 Toes To Bar Run to start each round Round One 18s, Round Two 12s, Round Three 6s

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Tuesday 6.27.17

Tuesday 6.27.17 Grunt Work EMOM 100 M Sprint 20 KB Swings 53/35 15/12 Cal Row 12 Push Ups 5 rounds. Min 1 sprint, Min 2 Kbs, Min 3 Row, Min 4 Push ups. After 12 min take a 2 min rest.

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Monday 6.26.17

Monday 6.26.17 Open Gym 11 – 12 Monday – Wednesday – Friday 18 – 15 – 12 – 9 – 6 – 3 Cleans 115/75 Wall Balls 20/14 Pull-Ups 20 minute time cap

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Free Saturday Class

FREE Saturday Class! Saturday 10 AM for CrossFitters of all levels. First-timers and regulars. Get your workout in before it gets too hot!

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Friday 6.23.17

Friday 6.23.17 Teams of Three 25 Minute AMRAP 10 Pull-Ups 20 Goblet Squats 53/35 30 Double Unders One person works, one person rows, one person rests Score is reps + calories on rower

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Thursday 6.22.17

Thursday 6.22.17 No Oly Class This Week. Coach Holly will be back soon. Stay tuned… The CrossFit(ish) Total Jake’s variation on the original CrossFit Total from 2006 1 RM Front Squat 1 RM Push Press 1 RM Deadlift 3 Attempts at each lift. You can warm-up for each lift, but once you reach 80% of your 1 Rep, anything above …

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Wednesday 6.21.17

Wednesday 6.21.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams of Two 40 Cleans 135/95 40 Toes 2 Bar 200 M Carry with Loaded Bar 20 Cleans 20 Toes 2 Bar 200 M Carry with Loaded Bar 10 Cleans 10 Toes 2 Bar 200 M Carry with Loaded Bar

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