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Thursday March 1st, 2018
Strength Clean + 2 Jerks (Work Up to a Heavy Single) Metcon (Time) 40 DB Snatch #45/25 (alt. arms) 20 Burpee Box Jump Overs 20" 40 DB...
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WORKOUT OF THE DAY
Wednesday February 28th, 2018
Metcon (AMRAP - Rounds and Reps) 18 Min AMRAP 15/12 Cal Assualt Bike 12 Dead Lift #155/105 15 Wall Balls #20/14 12 Pull ups Rx+ 185/125...
Tuesday February 27th, 2018
Strength EMOM 15 Min 3 Thrusters from the floor *Chose a starting weight- Don't increase until after the 5th Round- Record HEAVIEST Lift...
Monday February 26th, 2018
Metcon (Time) “Push up ANNIE” 50-40-30-20-10 Sit Ups Double Unders Push Ups
Saturday, February 24th
18 minute AMRAP 12 Wall Balls 20/14 9 Deadlifts 185/125 6 Box Jumps 24/20 *while Partner A is working on the AMRAP Partner B will...
Friday February 23rd, 2018
Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP - Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10...
Thursday February 22nd, 2018
Metcon (AMRAP - Rounds and Reps) 7 Min AMRAP 20/15 Cal Row 12 Push Ups 6 Front Squats #135/95 2 Min Rest 7 Min AMRAP 50m Sprint 12...
Wednesday February 21st, 2018
Strength 12 Min EMOM 1 Power Clean + 1 Hang Clean + 1 Jerk Metcon (Time) 2 RFT 20/17 Cal Assault 20 T2B 20 DB Thruster #45/25 Rest 1:30
Tuesday February 20th, 2018
Metcon 200 Double Unders 100 KB Swings #53/35 75 Wall Balls #20/14 50 STOH #95/65 25 Burpee C2B
Monday February 19th, 2018
Remember there will be NO Class @ 6pm on 2/19 for Presidents’ Day! This is the only change to the schedule! Strength Back Squat (4x7...
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