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Monthly Archive for: ‘November, 2017’

Friday 11.17.17

Friday 11.17.17 6 Rounds 9 Overhead Squat 95/65 5 Chest To Bar Pull-Ups 6:00 Morning Class Mon – Wed – Fri Come start your day with us!

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Thursday 11.16.17

Thursday 11.16.17 Deadlift 3RM Then Core Blaster 50 Partner Med Ball Sit Ups – Each Person 40 Flutter Kicks Center Plank 30 Sec x 2 20 Full V Ups  

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Wednesday 11.15.17

Wednesday 11.15.17 14 minute Cap 3 – 6- 9 – 12 – etc Deadlifts 225/155 Toes to Bar 6:00 Morning Class Mon – Wed – Fri Come start your day with us!

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Tuesday 11.14.17

Tuesday 11.14.17 16 Minute AMRAP Teams Of Two 4 Cleans 165/115 22 Wall Balls 200 M Run Partner must complete all reps of movement they start. Switch partners every movement.  

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Monday 11.13.17

Monday 11.13.17 3 X 5 Back Squat Followed by 21 – 15 – 9 Burpee Box Jump Over Pull-Ups 6:00 Morning Class Mon – Wed – Fri Come start your day with us!

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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 11.10.17

Friday 11.10.17 21 – 15 – 9 Deadlift 225/155 Box Jumps 24/20 Pull-Ups 6:00 Morning Class Mon – Wed – Fri Come start your day with us!

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Thursday 11.9.17

Thursday 11.9.17 Morning Classes 5AM, 9AM, 12PM Snatch EMOM Afternoon Classes Yoga With Pam 4:15PM, 5:15PM 6:15PM Your body will thank you!

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Wednesday 11.8.17

Wednesday 11.8.17 10 Minute AMRAP 3 – 6 – 9 – 12 – 15 and so on… Cleans 135/95 Burpees Over The Bar No singles on the cleans! 6:00 Morning Class Mon – Wed – Fri Come start your day with us!

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Tuesday 11.7.17

Tuesday 11.7.17 Teams of Two. 30 Minute Cap 180 Double Unders 140 KBS 53/35 100 Toes To Bar 60 Goblet Squats 20 Bar Muscle Ups/Chest To Bar Pull-Ups

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