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Let’s CARRY, PULL AND PUSH!! Today’s workout is going to be a bit of a sprint. You will have to deadlift the barbell before power snatching the barbell during the hang power snatches. During the sled push make sure you are giving yourself enough room to turn into the pivotĀ of the sled push.   For…

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We will conquer the Hump Day with a small AMRAP. A lot of you recently set PRs on your hand stand push ups. Today is the perfect day to put them to work!!   12 Min. AMRAP: 20 Cal. Row 10 HSPU 10 Thrusters (95/65)


The fun continues with this mix of movements. If you feel pretty strong in today’s movements try to shoot for a time under fifteen minutes! 6 Rounds: 10 GHD Sit-Ups 10 HR Push-Ups 10 Deadlifts (115/85) 10 Wall Balls (20/16)


The weekend is OVER!!! Time to start the week off with this spicy chipper! For Time: 800m Row 20 Burpee Box Jumps (24″/20″) 400m Row 40 Lunges (L/R=1) 200m Row 60 DU’s


Lets finish the week off with this SPRINT!   5 Rounds: 15 Bar Over Burpees 10 SDHP (95/65)


We have a very fun one in store today! THIS IS NOT A PARTNER WORKOUT. Come on in to get in on the fun.   27 Min. AMRAP: 400m Run 50 Box Jumps (24″/20″) 50 Squats 400m Run 75 Sit-Ups 100 DU’s 400m Run Max Cal. Row **Row as many calories as possible with last…

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Lets spice things up with this sweet workout!!   For Time: 15-12-9: Wall Balls (20/16) Toes 2 Bar 800m Run 15-12-9: V-Ups Alt. DB. Push Press (40/20)


Today we have a challenging workout in store. If you don’t have your muscle ups yet don’t worry!!! We will have some fun skill transfer scales ready for you.   4 Rounds: 400m Run 6 Bar MU’s


I hope everyone had a blast over the weekend!! I was able to obtain my CrossFit Level 2 this weekend and I look forward to applying some of the knowledge I obtain in to providing a better service to all of you. Now, lets get nice and sweaty!! Lets shoot for keep being the bar…

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Lets finish the week off with a beast of a partner workout! Grab your best crossfit buddy and get after this one! Don’t forget that tomorrow there is no Saturday class. I will be down South doing my level 2!   20 Min. AMRAP: 30 Wall Balls (20/16) 80 Cal. Row 50 T2B 20 Ball…

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