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Category Archive for: ‘Workout of the Day’

Monday 8.21.17

Monday 8.21.17 Open Gym 11 – 12 Monday – Wednesday – Friday 15 Minute ARAP Teams of 2 40 Double Unders 30 Kettle Bell Swings 53/35 20 Back Squats 95/65 20 Toes 2 Bar

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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 8.18.17

Friday 8.18.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams Of 3 25 Minute AMRAP 15 KB3 53/35 15 Push-Ups 15 Goblet Squats Row Max Calories One person rows while the other two work on the AMRAP. Rotate off the rower every 25 calories. Score is total reps + calories

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Thursday 8.17.17

Thursday 8.17.17 4 Rounds 10 Deadlifts 225/155 5L/5R Lunges 53/35 400 M Run

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Wednesday 8.16.17

Wednesday 8.16.17 Open Gym 11 – 12 Monday – Wednesday – Friday Teams Of 2 100 Box Jumps 50 Burpees 30 Toes 2 Bar 20 Front Squats 165/115 30 Toes 2 Bar 50 Burpees 100 Box Jumps

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Tuesday 8.15.17

Tuesday 8.15.17 “Grace” 30 Clean & Jerk 135/95

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Monday 8.14.17

Monday 8.14.17 Open Gym 11 – 12 Monday – Wednesday – Friday 5 Rounds 400 M Run 20 Wall Balls 15 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 8.11.17

Friday 8.11.17   15 Minute AMRAP 9 Deadlifts 185/125 12 Toes to Bar 15 Bar Facing Burpees  

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Thursday 8.10.17

Thursday 8.10.17 Snatch EMOM Skill Work

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