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Today we are working some quick cardio! Make sure to keep count of all your reps.   “Tabata!!” Calorie Row 1 Min. Rest 100m Run 1 Min. Rest Sit-Ups


Hump Days are always better with a partner! Lets have some fun today and get after it with your favorite CrossFit buddy!   16 Min. AMRAP: 400m Partner Run 60 Double-Unders 400m Partner Run 40 Deadlifts (95/55) 400m Partner Run 20 Front Squats (95/55)


It’s almost Summer time! Lets work on some abs!   30-20-10: GHD Sit-Ups Toes to Bar DB. Lunges (35/25)


Today we are revising a benchmark workout! I know the weight might seem tough for a few of you, but lets work on full extension on all reps! Lets get a solid weight that you can maintain good form with.   Isabel 30 Snatches (135/95)


We are finishing the week off with this mellow workout today. Focus on keep every rep nice and crisp!   18 Min. EMOM: Station 1: 6 Power Cleans (155/95) Station 2: 100m Run


Yesterday sure was fun and today is gong to be another fun workout. We are doing a lot of body weight movements. Lets try to tackle the ring dips as unbroken today!   4 Rounds: 15 Ring Dips 20 Hollow Rocks 400m Run


We are getting after the Hump Day with this midweek partner workout!   15 Min. AMRAP: 2 Rope Climbs (15’/10′) 20 Box Jumps 2 Sled Push (135/95) 20 HSPU 1 Partner Hill Run


We are going to tackle on an easier form of “Amanda” today. If you have muscle ups down I would encourage you to give the ring or bar muscles a shot over the pull-ups!   For Time: 18-14-10: Pull-Ups 9-7-5: Snatches (135/95)


We are starting this week off with a quick one! No more deloading this week too. It’s time to start pushing the envelop a bit more. Summer is right around the corner! 5 Rounds: 10 Burpees 10 K-T-E 15 Calorie Row


Today is one of our favorite CrossFit ladies birthday! Lori Djava’s birthday today. This workout might have a clue as to how old she is turning. Come on down to get in on the birthday fun and to cap off the deload week! We are back to our normal intensity level next week.   For…

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