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Tuesday 2.19.2019

“FITNESS” A. Three sets of: Dumbbell Bench Press x 8-10 reps @ 21X1 Rest 45 seconds Bent-Over Dumbbell Reverse Flies x 12-15 reps Rest 45 seconds Double Under Practice x 60 seconds Rest 45 seconds B. For time: 50 Calorie Row 40 Single Arm Dumbbell Push Presses 30 Toes to Bar or Hanging Knee Tucks […]

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Monday 2.18.2019

*6am and 7am Classes (and Open Gym) are cancelled for Monday, 2/18.  We will be open for the 9am class.  Please travel safely! “FITNESS” A. Four sets of: Romanian Deadlift x 6 reps @ 3011 Rest 45 seconds Waiter’s Squat x 6 reps each side @ 3111 Rest 45 seconds Front-Leaning Rest on Rings x […]

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Saturday 2.16.2019

*The CrossFit Open starts next week!  Please check out this post to learn what it’s all about! “FITNESS” & “PERFORMANCE” In teams of three, with one partner working at a time, complete the following: 60 Box Step-Overs w/DBs (50/35 lb) 80 Burpees 100 Pull-ups 1800 Meter Row (switching every 300 Meters) 100 Pull-ups 80 Burpees 60 Box […]

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Friday 2.15.2019

*The CrossFit Open starts next week!  Please check out this post to learn what it’s all about! “FITNESS” A. For time: 30/24 Calorie Assault Bike 30 Ball Slams 20/16 Calorie Assault Bike 20 Ball Slams 10/8 Calorie Assault Bike 10 Ball Slams *If using the Concept 2 Bike Erg, the calories each round will be […]

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