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Friday 20210611
Workout – Metcon (Time) For Time:30 Chest to Bar20 Box Jump Overs (24/20)10 Thrusters (155/105)20 Box Jump Overs30 Chest to Bar TARGET SCORETarget time:4-6 minutesTime cap: 8 minutes Scaling OptionFor...
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CrossFit Rx – CrossFit Announcement Happy Birthday Abram Singletary!! Warm-up Warm-up (No Measure) **1. Movement Prep/Activation and Increasing Heart Rate** 2:00 Machine + Junkyard Dog Warm-up Warm-up...
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CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) Trainers choice Workout Metcon (AMRAP – Rounds and Reps) Buy in: 800m Run or 1,000m Row 20min AMRAP 10 Ring Dips or Overhead Tricep Extensions...
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Monday 20210614
Workout – Metcon (Time) For Time:21/16 Calorie Row42 Wall Balls (20/14)21/16 Calorie Row36 Wall Balls (20/14)21/16 Calorie Row30 Wall Balls (20/14) TARGET SCORETarget time: 9-11 minutesTime cap: 14...
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New Schedule, New Coach, Drop-ins, Birthdays, Preview
Happy Monday Everyone!! SCHEDULE UPDATE Starting this week Saturday’s and Sunday’s hours will shift as follows: From: 9am, 10am, 11am To: 8am, 9am, and 10am (no more 11am) Starting next week We’re...
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Tuesday 20210615
Workout – Metcon (Time) 10 rounds3 Clean and Jerks (135/95)3 Bar Facing Burpees TARGET SCORETarget time: 4-6 minutesTime cap: 8 minutes Scaling Option10 rounds6 Alternating Dumbbell Clean and Jerks...
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Wednesday 20210616
Announcement Happy Birthday Amy McAllister, Lola Alberts, and Michael King!! Workout – Metcon (AMRAP – Rounds and Reps) 15:00 Amrap300m Run30 V Ups10 Strict Handstand Push-Ups *Run counted at 3 reps:...
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Thursday 20210617
Workout – Metcon (No Measure) Every min (12 mins)4 Strict Pull-Ups8 Push-Ups12 Air Squats TARGET SCORETarget time per set: 35-45 secondsTime cap per set: 50 seconds Scaling OptionEvery min (12 mins)4...
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Friday 20210618
Workout – Metcon (Time) 4 rounds for time20/16 Calorie Assault Bike15 Toes To Bar10 Dumbbell Thrusters (50s/35s)40’ Front Rack Walking Lunge (50s/35s) TARGET SCORETarget time: 14-16 minutesTime cap:...
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Saturday 20210619
Strength – Clean and Jerk (1×1) Clean & Jerk for load:– Build to a heavy single in 15 minutes* rest 60 seconds between sets * Workout – Metcon (Time) Teams of 2200 Yard Sled Push (4x45s/3x45s)50...
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Monday 20210621
Announcement Happy Birthday Katie Steigerwalt!! Workout – Metcon (Time) For Time:18 Dumbbell Thrusters (50s/35s)200m Run15 Dumbbell Thrusters200m Run12 Dumbbell Thrusters200m Run9 Dumbbell...
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Happy Father’s Day, Equipment, Schedule, Birthdays, Preview
Happy Father’s Day to all the dads!! We have a busy week coming up, continuing with our Week 5 Strength Series by Burgerner EQUIPMENT DUMBBELLS: Please make sure to not drop them from over head unless...
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Tuesday 20210622
Announcement Happy Birthday Heather Ramer!! Workout – Metcon (No Measure) Every 2:00 (8 sets)12/10 Calorie Row12 Burpees TARGET SCORETarget time each set: 75-90 secondsTime cap each set: 1:45 Scaling...
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Wednesday 20210623
Announcement Happy Birthday Anupama Tadanki, Melissa Hall and Will Johnston!! Workout – Metcon (Time) 10 Rounds:1 Rope Climb (15ft)4 Handstand Push-ups6 Alternating Dumbbell Snatches (70/50) TARGET...
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Thursday 20210624
Announcement Happy Birthday Josh Lewis!! Workout – Metcon (AMRAP – Rounds and Reps) Amrap 16 minutesTeams of 2 (1:1)15/12 Calorie Assault Bike12 K2E10 Box Jump Overs (24/20) TARGET SCORETarget number...
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CrossFit Rx – CrossFit Announcement Happy Birthday Simeon Woods!!! Workout – Metcon (No Measure) 0:00-4:00 30 Pullups 30 Back Squats (135/95) -rest 2:00 – 6:00-10:00 20 Chest to Bar Pullups 20 Back...
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Saturday 20210626
Strength – Squat Snatch (1×1) Snatch: – Build to a heavy single in 15 mins * rest 60 seconds between sets * Strength – Clean and Jerk (1×1) Clean & Jerk for load: – Build to a heavy single in 15...
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Tuesday 20210629
Workout – Metcon (AMRAP – Rounds and Reps) AMRAP 15 Minutes15/12 Calorie Row15 Burpee over Bar15 Deadlift (185/125)75 Double Unders TARGET SCORETarget number of Rounds: 3+ RoundsMinimum number Round...
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Wednesday 20210630
Announcement Happy Birthday Shane Smith and Lauren Byrne!! Workout – Warm-up (No Measure) 3 Rounds27 Wallballs (20/14)18 T2B9 Hang Power Clean (135/95) TARGET SCORETarget time: 6-8 minutesTime cap: 10...
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Thursday 20210701
Announcement Happy Birthday Emily Gilbert!! Workout – Metcon (Time) Teams of 250/40 Calorie Assault Bike or 42/34 Calorie Echo Bike100 Double Dumbbell Step Ups (50s/35s) (24/20)50/40 Calorie Assault...
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