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Monthly Archive for: ‘July, 2017’

Tuesday 8.1.17

Tuesday 8.1.17 3 x 5 Back Squats – HEAVY Then Annie 50-40-30-20-10 Double Unders Sit-Ups

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Monday 7.31.17

Monday 7.31.17 Open Gym 11 – 12 Monday – Wednesday – Friday 20 Minute AMRAP 100 M Run 15 Goblet Squats 53/35 14/10 Calorie Row 10 Push-Ups 12 Mountain Climbers

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Friday 7.28.17

Friday 7.28.17 Shelly 3 rounds 200 M Run 40 Double Unders 20 KBS 53/35 10 Pull-Ups

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Thursday 7.27.17

Thursday 7.27.17 Teams of Two 15 Minute AMRAP 10 Deadlifts 95/65 10 Thrusters 95/65 25 Calorie Row One person rows 25 cals while the other person works on the AMRAP. Rotate every 25 cals.

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Wednesday 7.26.17

Wednesday 7.26.17 Open Gym 11 – 12 Monday – Wednesday – Friday Snatch Drills Then Work up to a heavy snatch

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Tuesday 7.25.17

Tuesday 7.25.17 3 Rounds 800 M Run 40 Burpees Over Box 600 M Run 40 Wall Balls — 40 Minute Cap

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Monday 7.24.17

Monday 7.24.17 Open Gym 11 – 12 Monday – Wednesday – Friday 3 x 10 Back Squat @50% + Then 5 Rounds 30 Double Unders 15 Push Ups 10 Toes 2 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 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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