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Today is Ricardo’s 18th BIRTHDAY!!! He has really grown a great deal this last year and I only expect to see more great stuff to come from him. Let’s have a blast with him and do this Birthday workout with him. 18 minute AMRAP: 14 DB. Renega Push Ups (40/30) 7 DB. Power Cleans (40/30)…

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This is not a partner workout!!! We will follow the same standards as we followed during CrossFit Open!   For time: 100 DB. Snatches (30/20) 80 Calorie Row 60 DB. Lunges (30/20) 40 HR Push Ups **Lunges are NOT walking!!!**


Here is one of our awesome 90 Day Challenge Transformations! Jason sure is looking on good shape. Lets keep working on becoming a better you by getting after this nasty workout!   10 Rounds: 300m Run 5 Cleans (95/65)


We had a blast over this last weekend. Hoover Ball went great and the dunk truck sure showed everyone’s hard work! Lets keep getting Summer ready with this AMRAP!   12 Min. AMRAP: 13 Burpees 26 T2B 52 DU’s  


We are gong to test our speed on bench press with this easy workout!   5 Rounds: 300m Run 10 Bench Press (135/85) 10 Thrusters (95/55)


Lets get our gymnastics skill on with some of our favorite movements. This one is going to be a challenge, but stick with it. It will be worth it.   3 Rounds: 5 Bar MU’s 30 Alternating Pistols 30 Push Ups


  We are getting after another partner workout this week! One BIG ANNOUNCEMENT! Due to some extra sunshine and the in house karate tournament we are going to have fun out at the beach this weekend! 20 Min. AMRAP: 50ft. Sled Push (135/95) 60 DB. Snatches (40/20) 50 Ring Rows 800m Partner Run 40 Partner Push-Ups…

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This should be a SPRINT! Practice cycle your pull ups with the butterfly technique. Lets shoot for sub 7 times.     25-20-15-10-5: Wall Balls (20/16) Pull-Ups


We are starting our week off with a SPICY AMRAP!! This one might turn into a time cap if you don’t move efficiently. Make sure to focus on strong powerful pulls on the rower! It will help you shade a few minutes off your workout.   23 Min. AMRAP: 75 DU’s 200m Run 25 Cal…

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Time to conquer the week!   For Time: 25-20-15-10-5: Box Jump Overs (30″/24″) 5-10-15-20-25: KB. Swings (64/35)

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