Tuesday, 3-31-15

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  Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then… […]

Monday, 3-30-15

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Strength: 1 Snatch + 1 Snatch Balance + 1 OHS  @ 50%, 75%, 80%, 85% 4 X 3 Snatch Grip Push Press @ 75%   “Nasty Girls” 3RFT 50 Squats 7 M/U’s 10 Hang Power Cleans 135/95      

Saturday, 3-28-15

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“Sean” Ten rounds for time of: 11 Chest to bar pull-ups 75 pound Front squat, 22 reps U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, Pennsylvania, assigned to the 2nd Battalion, 502nd Infantry Regiment, 2nd Brigade Combat Team, 101st Airborne Division (Air Assault), based in Fort Campbell, Kentucky, was killed on November 22, […]

Friday, 3-27-15

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Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after […]