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Thursday November 16, 2017

Posted on Nov 15, 2017 | 0 comments

Thanksgiving is 1 week away! 

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

WOD 1:

20 Min AMRAP

200 m Farmer Carry 50/35

25 Cal Assault Bike

200 m Farmar Carry

25 Wallballs 20/14

WOD 2:

5 Rounds for Time

200 m Run

30 Double Unders

10 Hang Squat Snatch 75#/55#

 

Squat Day 2 (optional)

6 x 3 @ 75% (Fast)

Single Leg KB RDL 3 x 12

 

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Wednesday November 15, 2017

Posted on Nov 14, 2017 | 0 comments

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

WOD:

3 x 5 Minute Rounds

0-2 Min Run 400 then AMRAP Double Unders

2-3 Min DB Push Jerks 35#/25#

3-4 Min Pull Ups

4-5 Min DB Hang Squat Cleans

*5 Min Rest Between Rounds*

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Tuesday November 14, 2017

Posted on Nov 13, 2017 | 0 comments

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

 

Back Squat:

Set 1 – 4 @ 60%

Set 2 – 4 @ 67.5%

Set 3 – 7 @ 72.5%

Set 4 – 7 @ 72.5%

Set 5 – 7 @ 72.5%

Set 6 – 7+ @ 72.5%

KB Glute Bridge x 40

WOD:

For Time:

50 Cal Row

50 Toes to Bar

 

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Monday November 13, 2017

Posted on Nov 12, 2017 | 0 comments

Thanksgiving is less than 2 weeks away! 

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

 

SKILL:

EMOM 10 Min

Ring Muscle Up – Pick a # that is a challenge for you

OR

If you do not have ring MU:

Odd: 5 Horizontal Ring Rows (feet on a box – elevated)

Even: 5 Strict Dips

WOD:

4 Rounds for Time:

15 Power Snatch 75/55

12/9 Cal Assault Bike

9 Burpees

 

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Saturday November 11, 2017

Posted on Nov 10, 2017 | 0 comments

Open Gym: 7-8:30am

CrossFit 8:30am

 

**Thanksgiving is less than 2 weeks away!** 

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

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Friday November 10, 2017

Posted on Nov 9, 2017 | 0 comments

Thanksgiving is 2 weeks away! 

The schedule for Thanksgiving and the weekend will be as follows:

Thursday, November 23 (Thanksgiving Day) CrossFit Class: 8AM Only (No Open Gym)

Friday, November 24 – 8AM – 12PM Open Gym

Saturday, November 25 – 7-8:30AM Open Gym, 8:30AM CrossFit Class

In observance of Veterans Day,  we will be doing a Hero WOD today!

WOD

“JACK”

AMRAP 20 Min

10 Push Press 115/85

10 Kettlebell Swings 53#/35#

10 Box Jumps 24/20

Post WOD:

3 Rounds

30 Russian Twist

1 Min Plank

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