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Category Archive for: ‘Workout of the Day’

Thursday 4.19.18

Thursday 4.19.18 3 x 4 Deadlift @ 80% Then 16 Minute AMRAP 200M jog 60′ Sled Pull 100M Sandbag Carry

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Wednesday 4.18.18

Wednesday 4.18.18 Teams of 2 4 Rounds 400 M Run 5 Front Squats 165/115 15 Sit Ups One person runs, the other completes the squats and sit-ups. Switch when runner returns. Each person will do 4 complete rounds

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Tuesday 4.17.18

Tuesday 4.17.18 12 Minute AMRAP 100 Double Unders 20 Cleans 135/95 40 Wall Balls 20/14

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Monday 4.16.18

Monday 4.16.18 Cindy 20 Minute AMRAP 5 Pull Ups 10 Push UPs 15 Squats

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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 4.13.18

Happy Friday! 3 Rounds 200M Run 15 Front Squats 115/75 15 Shoulder to Overhead 15 Pull-ups

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Thursday 4.12.18

Yoga with Pam at 11AM Deadlift 3×4 @ 75% Then 3 rounds 4L/4R Bulgarian split squat – heavy Left plank 60 seconds 40 unbroken squats Right plank 60 seconds

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Wednesday 4.11.18

Wednesday 4.11.18 16 Minute AMRAP Teams of Three Row 20 Hang Cleans 95/65 15 Push Press 95/65 10 Burpees Over Bar

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Tuesday 4.10.18

Tuesday 4.10.18 15 Minute AMRAP 8 Deadlifts 155/105 10 Push Ups 12 Box Jump Over

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Monday 4.9.18

Back Squat 3×3 @ 75% 3 rep max Then Helen 3 rounds 400 M run 21 KB Swings 53/35 12 Pull-ups

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