Workout of the Day

See what fun Jake and the other trainers have cooked up!

Friday 7.21.17

Friday 7.21.17 Teams of 2 800 M Run 50 Wall Balls 50 Pull-Ups 50 Burpees 100/70 Cal Row/Bike 50 Burpees 50 Pull-Ups 50 Wall Balls 800 M Run

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Thursday 7.20.17

Thursday 7.20.17 200 M Run 21 Deadlifts 225/155 42 Sit-Ups 400 M Run 15 Deadlifts 225/155 30 Sit-Ups 600 M Run 9 Deadlifts 225/155 18 Sit-Ups

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Wednesday 7.19.17

Wednesday 7.19.17 Open Gym 11 – 12 Monday – Wednesday – Friday 10 Minute AMRAP 10 Push Press 95/65 5L/5R Lunges 10 Box Jumps Followed By Partner Sand Bag/DBall Carry

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Tuesday 7.18.17

Tuesday 7.18.17 10 Rounds 200 M Run 8/5 Push Ups 100 M Sprint 6/3 Strict Pull-Ups or 7/4 Strict Ring Rows 1 Minute Rest Sprint the 100s. Push-ups and pull-ups should be unbroken.

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Monday 7.17.17

Monday 7.17.17 Open Gym 11 – 12 Monday – Wednesday – Friday 12 Minute AMRAP 12 Deadlifts 115/75 9 Hang Cleans 6 Jerks

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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 7.14.17

Friday 7.14.17 Open Gym 11 – 12 Monday – Wednesday – Friday 3 Rounds For Time 5 Squat Cleans 155/105 3 rounds of Cindy 5 Pull-Ups 10 Push-Ups 15 Squats 1 Round = 5 Squat Cleans + 3 Rounds of Cindy

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Thursday 7.13.17

Thursday 7.13.17 20 Min EMOM 100 M Run 18 KB Swings – Heavy 7R/7L Overhead Lunges 35/25 Plate 11/14 Cal Row 20 Press 55/45

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Wednesday 7.12.17

Wednesday 7.12.17 Open Gym 11 – 12 Monday – Wednesday – Friday Fran 21 – 15 – 9 Thrusters 95/65 Pull-Ups

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Tuesday 7.11.17

Tuesday 7.11.17 4 Rounds For Time 400 M Run 7 Deadlifts 255/175 15 Box Jump Overs

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