2-17-14 Presidents Day Schedule


intrest and comitment

1k row 40 Wall Ball 25 Push-up 40 Wall Ball 25 Push-up 500m row

We will hold all regularly scheduled CrossFit and Strength classes on the 17th except for the noon classes. So we will hold classes at 5:15 am, 6:15 am, 7:00 am, 9:00 am, 4:15 pm, 5:15 pm and 6 pm.

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10.25.21

A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl

10.20.21

A. Conditioning Every 5mins x 4 Sets 14-20 Cal Row 12 Bar Facing Burpees 10 Hang Power Clean (Challenge 135/95) 8 Front Rack Walking Lunges (Challenge 135/95) *rest the remainder of the 5 minutes befo

10.19.21

A. Strength 3 sets of the following giant set 1. 1-1/4 Strict Press; 30X0; 5,5,5; 2. Single Arm Seated Arnold Press; 21X1; 4-6/arm 3. KB Cross Body Carry; 30sec carry B. Conditioning 0-8mins AMRAP 6 C