Monday, 12-31-12

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20 min A.M.R.A.P. 1 Wall Climb + 6Llateral Wall Walks 20 Waiters Lunges w/ Plate 10 R, 10 L 45/25 (D.B.’s O.K.!!) 40 D/U’s…(3:1) …..cool down, not part of WOD, not required,, but recommended after all that pushing and overhead Pullups 10-10-10 BEG 15-15-15 INT 20-20-20 ADV

Saturday, 12-29-12

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New Years Eve Hours are AM AM AM AM only. 6, 7, & 8 AM. WOD In loving memory of Victoria Soto Connecticut Shooting Hero Teacher Who Died Saving Students “Victoria” Hero WOD 5RFT 10x Thruster 65/95# 14x Box Jumps 20/24 12x SDHP 65/95# 12 Burpees 27x KB Swings 35/53# Victoria Soto was a teacher […]

Friday, 12-28-12

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We would like to welcome CrossFit Sanctuary members tomorrow @ 9 A.M. Please come down and WOD with us. Strength/Skill – O.H. Squat 1 RM 5 R.F.T. 5 C2B Pull-ups 5 Walk out walk in Push-ups 10 Deadlifts 135/95 10 Front Squats 135/95 (No Rack)

Wednesday, 12-26-12

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NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM. Strength: Clean and Jerk 2-2-1-1-1-1 (work up to heavy single) WOD: 12 Minute AMRAP 5 Burpees 3 Cleans 2 Jerks *weight should be 60% of heaviest rep from strength session*