Workout of the Day

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

Monday 8.27.18

Monday 8.27.18 3 x 3 Front Squats @ 85% 3RM 3 Second pause at the bottom for the first rep of each set Then Teams of 2 1000 M Row 30 Thrusters 75/55 16 Strict Pull-Ups 1000 M Row 30 Thrusters 75/55 16 Chest 2 Bar Pull-Ups – Rowing Technique Tips

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Free Saturday Class

FREE Saturday Class! Start your weekend with a CrossFit class. Saturday 10AM for CrossFitters of all levels—first-timers and regulars. Be ready to have fun!

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Friday 8.24.18

Friday 8.24.18 Teams of 2 8 Front Squats 135/95 10 Burpee Over Bar 4 Strict Pull-Ups 180/150 Row For Calories 1 person rows. 1 person completes a full round, then rotate.

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Thursday 8.23.18

Thursday 8.23.18 4 Rounds 10 Back Squats 165/115 30 Sit Ups 10R/10L Walking Lunges w/plate overhead 35/25 20′ Sand Bag Carry – Heavy

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Wednesday 8.22.18

Wednesday 8.22.18 4 Rounds 12 Cleans 115/75 20 Double Unders 12 Shoulder to Overhead 115/75 20 Double Unders

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Tuesday 8.21.18

Tuesday 8.21.18 14 Minute AMRAP 9 Deadlifts 185/125 12 Push Ups 15 Box Jumps

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Monday 8.20.18

Monday 8.20.18 Front Squat 3 x 5 @ 80% Then Helen 400 M Run 21 KB Swings 53/35 12 Pull-Ups

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Friday 8.17.18

Friday 8.17.18 P.O.S. 5 Rounds 30 Double Unders 20 KBS 53/25 10 Burpees

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Thursday 8.16.18

Partner 5K Row Rotate every 500M Followed by ROMWOD

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Wednesday 8.15.18

Wednesday 8.15.18 3 Rounds 45 Seconds Work/20 Seconds Rest Goblet Squat Sit Ups Bike for Calories Dumbbell Push Press Sand Bag Hold

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