Saturday, 7-7-18
Warm up:
2 RDs at easy pace
5 K2E
5 Air Squats
5 BB OHS
10 Lunges
30 D/U
22 min AMRAP –
20/15 Cal Row
1 Rope Climb 3:1
20 T2B
1 Rope Climb
20 OHS 95/65
1 Rope Climb
20 Jumping Squats
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Thursday, 5-24-12
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Partner WOD Saturday The BBQ is Saturday, March 26. Festivities begin after the last WOD @ 11 AM. Let us know how many are attending so we can correctly order. Michael Murphy Memorial Day WOD will take place on Monday, May 28th. There will be two classes, 8 AM & 9 AM Strength/ Skill –…
Tuesday, 3/8/2011
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W.O.D. 7 rounds for time: 8 – Deadlifts ( 155/105 ) 6 – Power Cleans 4 – Squat Cleans 2 – Squat Clean and Jerks
Saturday, 12-14-19
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Christmas Party tonight @6:30. Closed Tomorrow. 2 Rds 60/45 Cal Row 50 Alt DB Snatches 40 Weighted Sit Ups 30 Deficit Push Ups 20 Push Jerks
Monday, 6-30-14
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Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 2 Front Squats + 1 Push Press x 5 Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10…
Wednesday, 7-2-14
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Strength/Skill:weighted push ups 5×3 25 KB swings 70/53 500m run 50 C2B Pull Ups 500m row 25 wall balls 20/14 500m run 50 D/Us
Wednesday, 6-19-13
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CrossFit Kids starting soon for ages 6 and up. Can we get an idea of who’s in? We are looking at Tuesday and Thursday mornings for July and August. Strength/Skill -8 min EMOM 2 Deadlifts 2 Power Clean & Jerks 155/115 “The Kryptonite Krusher” 3 R.F.T. 10 – Pull-ups 10 – Burp’s 10 – Box…