Saturday, 3-31-18
28-21-15-9
Power Clean 115/85
Dip
Push Jerk 115/85
*EMOM 3 Burpee*
*start with burpee*
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There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint…
Monday, 9-1-14
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Thursday, 1-12-12
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Strength/Skill – S.D.H.P. Tabata 1 Alternating – Mountain Climbers & KB Power Snatch Rest 2 mins Tabata 2 Alternating – S.D.H.P.’s & Box Jumps
Thursday, 10-6-16
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Strength: Deadlifts: 6X3 between 70 and 80% 8 Rounds for time of: 5 Burpees 10 Ring Rows, strict 15 Second, Ring L-sit / scale V-up 20 Box Jumps 24/20
Wednesday, 11/12/14
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Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35
Saturday, 8-20-16
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Beach WOD today 8 am at Pikes beach in West Hampton. The gym is closed today. WOD TBA