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Category Archive for: ‘Workout of the Day’

Tuesday 12.26.17

Tuesday 12.26.17 Back Squat 3 x 4 Heavy Then Run Annie Run 14 minute cap 50-40-30-20-10 Double Unders Sit Ups 200 M run after each round  

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Friday 12.22.17

Friday 12.23.16 12 Days of Christmas 1 Clean & Jerk 155/105 2 Chest 2 Bar Pull-Ups 3 Box Jumps 24/20 4 Thrusters 95/65 5 Burpees Over Bar 6 Lunges 3L/3R 7 Kettle Bell Swings 53/35 8 Toes 2 Bar 9 Wall Balls 10 Pull-Ups 11 Handstand Push-ups/Ring Dips 12 Front Squats 155/105 Schedule Notes 6:15 PM Friday cancelled going forward …

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Thursday 12.21.17

Thursday 12.21.17 1 RM Clean

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Wednesday 12.20.17

Teams of 2 15 minute AMRAP 700 M row 70 goblet squats 53/35 70 Push Press 95/65 70 Sit Ups Schedule Notes 6:15 PM Friday cancelled going forward No class Saturday, 12/23. No Christmas Day Class.

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Tuesday 12.19.17

Tuesday 12.19.17 Cindy 20 Minute AMRAP 5 Pull Ups 10 Push UPs 15 Squats

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Monday 12.18.17

Monday 12.18.17 3 x 5 Front Squat – HEAVY Then 10 Minute AMRAP 2 – 4 – 6 – 8 – 10 – 12 Deadlift 185/125 Burpee Over 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 12.15.17

December 12.15.17 18 Minute AMRAP 15 Box Jumps 24/20 12 Push Press 115/75 9 Toes 2 Bar

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Thursday 12.14.17

Thursday 12.14.17 Yoga with Pam 5:00 AM, 9:00 AM, 12:00 PM   1 x 20 Back Squat @ 70% Followed By Teams of 3 Assault Bike 400/325

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Wednesday 12.13.17

Wednesday 12.13.17 “Diane” 21-15-9 Deadlift 225/155 Handstand Push-ups

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