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Monthly Archive for: ‘January, 2018’

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 1.19.18

Friday 1.19.18 8 Minute AMRAP 8 Burpee Box Jump Over 24/20 8 Power Cleans 95/65 8 Thrusters 95/65  

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Thursday 1.18.19

Thursday 1.18.18 2K Row – For Time  

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Wednesday 1.17.18

Wednesday 1.17.18 Four Rounds EMOM 20 Strict Press 45/35 16 Lunges, Alternating Legs 4 Negative Pull Ups 14 Goblet Squats 53/35  

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Tuesday 1.16.18

Tuesday 1.16.18 Teams of Two 14 Minute AMRAP 10 Deadlifts 205/145 20 Wall Balls 30 Double Unders Partners alternate work, finishing any movement they start.  

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Monday 1.15.18

Monday 1.15.18 4 Rounds Back Squat 5×5 @ 80% Then 4 Rounds 400 M Run 15 Box Jump Overs 10 Pull-Ups  

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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 1.12.18

Friday 1.12.18 4 Rounds Power Cleans 165/115 2 minutes work/3 minutes rest  

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Thursday 1.11.18

Thursday 1.11.18 3-6-9-12-15 Push Press 115/75 Front Squat Sit Ups    

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Wednesday 1.10.18

Wednesday 1.10.18 Teams of Two 26 Minute Cap 40 Burpee Box Jump Overs 24/20 40 Deadlifts 185/125 40 Toes 2 Bar 40 Wall Balls 20/14 24 D Ball Over Shoulder 40 Wall Balls 40 Toes 2 Bar 40 Deadlifts 185/125 40 Burpee Box Jump Overs    

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