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Category Archive for: ‘Workout of the Day’

Tuesday 6.5.18

Tuesday 6.5.18 Grace 30 Clean & Jerk 135/95  

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Monday 6.4.18

Monday 6.4.18 5 Rep Max Back Squat Then 3 Rounds 8/5 Strict Pull Ups 1 Min Sand Bag Hold 6/6 Lunges w/Dumbbell or KB 1 Min Plank

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Free Saturday Class

FREE Saturday Class! Start your weekend with some CrossFit! Saturday 10AM for CrossFitters of all levels. First timers and regulars. Be ready to have fun!

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Friday 6.1.18

Friday 6.1.18 Fran 21 – 15 – 9 Thrusters 95/65 Pull-Ups

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Thursday 5.31.18

Thursday 5.31.18 15 Minute – Teams of 3 Row 8 Step Ups – Heavy 20 Flutter Kicks 8 Burpee Over Box 24/20 1 Person Rows, the other 2 work on the movements.

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Wednesday 5.30.18

Wednesday 5.30.18 21 Minute EMOM – Teams of 3 30 Double Unders 6 Toes 2 Bar 3 Box Jumps – High

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Tuesday 5.29.18

Tuesday 5.29.18 Teams of 2 – 8 Rounds 400 M Run 5 Cleans 155/105 15 Sit-Ups Partner 1 runs Partner 2 does cleans and sit-ups Each partner does 4 rounds of each.

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Monday 5.28.18

Memorial Day we will have only a 10 AM class Doors open at 9AM.  Warm up on your own.  Workout starts at 10AM. Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At Rogue Valley CrossFit we have a tradition by completing “Murph” the workout on Memorial Day. “Murph” For time: 1 mile …

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Friday 5.25.18

Friday 5.25.18 30 Minute EMOM Row 12/9 1 Round Cindy 1 Round DT 95/65 Memorial Weekend Schedule No Class Saturday Monday 10AM Murph! No other classes Monday.

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Thursday 5.24.18

Thursday 5.24.18 Snatch EMOM Work up to a heavy snatch

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