Monthly Archives: March 2017

3.22.17

  Warm up 3 rds 100m run 10 walking lunges 10 toe touches w/trunk twist 10 air squats WOD Metcon 3 RFT 300m run 25 Russian kbs 53/35 300m run 15 goblet squats 53/35

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3.21.17

  Warm up 2 mins- airdyne 2 rds 50 jumping jacks 20 toe touches w/trunk twist 10 pvc pass throughs 10 jump squats WOD Strength C&J 1-1-1-1-1-1-1 Metcon 3 RFT 15 calories- airdyne 30 air squats 15 power snatch 75/55 … Continue reading

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3.20.17

  Warm up 500m row 3 rds 50 singles 10 front squats 45/35 :20 squat bottom hold 10 push press WOD Metcon 50 double unders 12 clusters 115/75 12 bar hop burpees-lateral 50 double unders 10 clusters 115/75 10 bar hop … Continue reading

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3.17.17

There will not be a 5:30pm CF class tomorrow.  Come support those participating in 17.4 starting at 6pm.    WOD WORKOUT 17.4  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie … Continue reading

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3.16.17

There will not be a 6:30pm CF class tomorrow.  Come join us and watch The CrossFit Games Open live announcement for 17.4 at 7pm   Warm up 100′ high knees 100′ toy soldiers 100′ high knee skips 100′ butt kicks … Continue reading

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3.15.17

  Warm up 2 rds 200m run 30 jumping jacks 20 toe touches w/trunk twist 15 jump squats 10 push ups WOD Metcon 3 RFT 400m run 21 kbs 53/35 15 box jumps 24/20 9 burpees

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3.14.17

  Warm up 500m row 2 rds 50 singles 20 toe touches w/trunk twist :20 front squat bottom hold 10 front squats 10 push ups WOD Strength Establish a heavy complex of 1 power clean + 1 clean  + 1 … Continue reading

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