Special Offer!

June 29th

OPEN GYM

--  OR   --

 

WOD
3 rounds for time of:
 20 bench press   135/95  (50% 1rm)
 400m run 

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June 28th

WOD

5 rounds for time of:
25 wall-ball shots, 20-lb. ball to 10-ft. target
30 pull-ups

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June 26th

UPCOMING HOLIDAY HOURS 

July 3rd   6am, 9am, and 4pm classes only
July 4th   closed
July 5th   normal hours 


SKILL

2 Tire Flips EMOM x 10mins 

WOD

3 rounds for time of:
 30 kettlebell swings, 1.5 pood
 50 double unders
Run 400 meters

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June 27th

SKILL

3 power cleans EMOM x 5mins @ 75% 
 then with no rest, into
2 power cleans EMOM x 5mins @ 85%

WOD

Tabata squats holding a 45-lb. plate
Weighted dip 3-3-3-3 reps

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June 24th

PARTNER WOD

For Time:

50 - S20   135/95
100 - Power Cleans   135/95
20 x 200m runs  (must alternate each 200)
100 - Pullups
50 - KBS 70/53

 

 

 

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Links

WHATS YOUR PRIORITY?

http://vimeo.com/74537904 

 

 

CrossFit Journal: The Performance-Based Lifestyle Resource

 

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