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Posts Tagged:crossfit discounts

Friday!!!

Tomorrow is our grand re-opening!! Bring a friends, bring a buddy and bring your family! It’s going to be a blast just like today.   14 Min. EMOM: 1: 15 Push Press (95/65) 2: 10 Deadlifts (185/135) 3: 100ft. SA. OH. Walking Lunges (45/25)

Thursday!!!

Today we are doing a fun partner workout. Remember THERE IS NO EVEING CLASSES TONIGHT!!!   “We Built This!” 19 Min. AMRAP: 25 Cal. Row 25 Partner Push-Ups 25 KB. Swings (71/53) 25 GHD Sit-Ups (20/14) 25 Goblet Squats (71/53)

Wednesday!!!!

This is a fun one! Good ole “Fran”! Make sure you come with your game face!   “Fran” 21-15-9 Thruster (95/65) Pull-ups

Tuesday!!!

Jumping into a good week with this!   For Time: 100 DU’s 500m Row 50 DU’s 500m Run

Monday!!!

We are staring things off to with a spicy one!!! We have a lot of rowing this week.   5 Rounds: 18 DB. Snatches (45/25) 15/12 Cal. Row 12 Burpees

Friday!!!

We are going to finish things up this week with this chipper! EVERY ROUND ENDS WITH A RUN!!!   26-20-14-8: SA. DB. Hang Power Cleans (45/25) 100m Run

Thursday!!!

THIS IS A SPRINT!!! A classic girl benchmark workout. These reps are like Ground to Over Head more or less. You don’t have to do a full clean!   “Grace” 30 Clean & Jerk (135/95)

Wednesday!!!

This Hump Day we are getting over the “Hump” with a partner wod!!   15 Min. AMRAP: 10 Bench Press (135/95) 600m Row 20 DB. Russian Twists (45/25)

Tuesday!!!

Time to get a little leg and core pump!!   For Time: 100 Squats 50 Russian KB. Swings (71/53) 75 Squats 50 Russian KB. Swings (71/53) 50 Squats 50 Russian KB. Swings (71/53) 25 Squats 50 Russian KB. Swings (71/53)

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