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Category Archive for: Workout of the Day

FRIDAY!!!

Let's finish up the week up strong with some AMRAP action. This one should be a fun one.   16 Min. AMRAP 4 Burpees 8 Toes 2 Bar 16 Lunges 

THURSDAY!!!

I know you have all greatly missed it, so today we will be running a few hill.   1 Hill Run 40 Kb. Cross Chops (35/26) 1 Hill Run 20 Plated Russian Twists (L/R=1) 

WEDNESDAY!!!!

Lets get over the humpday with this spicy three round  fun.   3 Rounds: 50 DU's 40 KB. Swings (35/26) 30 Ring Rows 

TUESDAY!!!!

We will be doing some of everyones favorite moves today. It should be a fun WOD.   500m Row 40 Squats 30 Sit Ups 20 Push Ups 10 Pull Ups 400m Run  

MONDAY!!!

The weekend is finally over and it's time to get back on the grind. We will be kicking things off with a bit of weightlifting.   20-15-10-5 Deadlifts (185/155) Ball Slams (20/15) OHS (115/75)

SATURDAY!!!

Today we are closed for group classes. I hope all of you enjoy your rest today and that you all have an awesome Fourth of July weekend.

FRIDAY!!!

It's finally time for some the Fourth of July fun. We will be open for only one group class today at 9 AM!! Saturday we will be closed for the day.   3 Rounds: 30 Clean (95/65) 30 Pull-ups 800 mRun

THURSDAY!!!

The Fourth of July is almost here and the super awesome fun that comes with is afoot. However we still have one more day before the festivities, so come on in and kick some butt today.   4 Rounds: 6 OHS (95/45) 12  BE 7 Deadlifts (185/135) 14 Walking Lunges (L/R=1) 10 Wood Choppers (70/60)

WEDNESDAY!!!!

It's the first of the month ones again and that means we get to announce our brand new crossfitter of the month. This month's crossfitter of the month is Kim D. she has shown great dedication to her training time and time again, by even making sure she stayed up to date with her training…

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