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W.O.D. For Time: 20 Burpees 400m. Run 15 Burpees 400m. Run 10 Burpees 400m. Run 5 Burpees 400m. Run GO FAST!!!!!!!!!!!!!!!!         


  W.O.D. Power Clean: 1,1,1,1,1,1,1          Good form Mr. Logan!!


   W.O.D. Back Squats 3,3,3,3,3    3 reps of 255 lbs, good job Jeff!

Happy Veterans Day!

"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps)Sumo deadlift high-pull, (Reps)Box Jump, 20" box (Reps)Push-press,  (Reps) Row (Calories)     In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break…

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W.O.D. "The CrossFit San Clemente's HIll Charge" Run up the hill Twice Forwards. Run up the hill Once Backwards. Run up the hill Twice Forwards. Run up the hill Once Backwards. We will attack The Hill 6 times total.                Group #2 Monday morning charging it!!!


W.O.D. "The Ramstein" 500m. Row 25 Pull Ups 20 Kettle Bell Swings 15 Squats 10 Burpees 400m. Run 10 Burpees 15 Squats 20 Kettle Bell Swings 25 Pull Ups For Time.             


4 Rounds For Time of: 400m Row/Run (pick your poison)21 Over-head squats


    Veterans Day is next week, and we're truly thankful for the service and sacrifice of our men and women in uniform of the past and present. Click here for a special coupon for 2 Weeks of Unlimited Group training for all of our Veterans, Military, and their immediate family members. For Time: 1 Mile…

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W.O.D. "THRUSTERS" 1,1,1,1,1,1,1               


W.O.D. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets each minute as needed.              

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