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Tuesday, 3-28-17
WE WILL BE OFFERING A C&J CLASS SATURDAY APRIL 1ST @ 11AM. IT IS WITH JP AND VANESSA NICOLETTA. THE COST IS $40.00 PER PERSON. THIS IS FOR ANY ONE WHO WANTS TO IMPROVE THEIR TECHNIQUE. PLEASE SEE ME TO SIGN UP. Strength: Pause Back Squat 5X3 increasing weight AMRAP 15: 12 Box Jumps (30/24″) 9…
Tuesday, 8-20-19
Please bring in your own sweat towels. 7 min EMOM 2 Tempo Front Squats Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top For time: 10 Sq.Cleans 155/105 10 Lat Burpee Over Bar 8 Sq. Cleans 185/125 8 Lat Burpee Over Bar 6 Sq. Cleans 205/ 145…
Monday, 8-15-16
Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary. Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled. Strength: Box Squats 70%x3 75%x3 80%x3 85% 3×2 7 R.F.T. 15 Box Jumps 24/20 10…
Monday, 10-28-13
“CrossFit Total” Back Squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments.
Friday, 6-23-17
EMOM X 10 Min 1 – 10 Burpees Min 2 – 15 Wall Balls 3 Rounds: 10 Power Cleans (155/115) 10 Front Squats 10 Push Jerks
Wednesday, 10-30-19
15 Min EMOM 2 Back Squats @ 80% 7-5-3 Muscle Ups 21-15-9 Deadlifts 275/185 7-5-3 Muscle Ups 21-15-9 Box Jumps 30/24