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Category Archive for: ‘Workout of the Day’

Wednesday 7.11.18

Wednesday 7.11.18 DT 5 Rounds 12 Deadlifts 155/105 9 Hang Cleans 6 Push Jerks  

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Tuesday 7.10.18

Tuesday 7.10.18 4 Rounds 400 M Run with wall ball – 20/14 20 Wall Balls 20 Burpees over ball  

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Monday 7.9.18

Monday 7.9.18 3 x 5 Back Squat @ 95% Then 3 Rounds Max Effort Strict Pull-Ups 7L/7R Overhead Lunges 45/35 plates Max Effort Ring Push Ups 2 Min Plank – Unbroken  

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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 7.6.18

Friday 7.6.18 Teams of 2 10 Rounds 10 Thrusters 95/65 10 Toes 2 Bar 10 Burpees Over Partner  

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Thursday 7.5.18

Thursday 7.5.18 Teams of 2 4 Rounds 250M Row – Each 8 Deadlifts – Each 225/155 200 M Farmer Carry 50/35 Dumbbells  

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Wednesday 7.4.18

Wednesday 7.4.18 Fourth Of July 9:30 AM Group Class – No Other Classes – Enjoy the Holiday Hero WOD Come and kick off the Fourth with a great WOD    

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Tuesday 7.3.18

Tuesday 7.3.18 Running Annie 50 – 40 – 30 – 20 – 10 Double Unders Sit Ups 400 M Run before each round 4th of July Schedule 9:30 Group Class Hero WOD  

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Monday 7.2.18

Monday 7.2.18 3 x 5 Back Squat @ 90% First rep of each working set, pause for 3 seconds at parallel Then Four Rounds 10 Ring Flys 4L/4R Step Ups – Heavy Weighted Plank – 30 seconds 8/4 Weighted Push Ups 4th of July Schedule 9:30 Group Class Hero WOD  

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Friday 6.29.18

Friday 6.29.18 Teams of 2 600 M Run 60 Wall Balls 20/14 60 Flutter Kicks 400 M Run 40 Dead Lifts 225/155 40 Push UPs 200 M Run 20 Shoulder to Overhead 135/95 20 Toes to Bar 4th of July Weekend Schedule No Saturday Class Come support your coaches and fellow gym members at the Sparrow Games and support a …

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