Month

September 2017
September 24, 2017 Rest Day.  Stay tuned to Facebook for Open Gym times. For those looking to do the Team Series workouts, please make sure you get with a coach so we know when you are completing your workouts and you have a judge.
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September 23, 2017 Reminder: There is ONLY one CrossFit today at 8:00am. We will be doing the CrossFit Team Series from 10:00am – 12:00pm.  We ask that you please arrive around 9:30am so you can start warming up.  This will allow us to start promptly at 10:00am. Partner WOD 20 minute AMRAP 90 Calorie Row...
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September 22, 2017 *Reminder for Saturday* There will ONLY be an 8:00am CrossFit Class.  We will be doing the Team Series Events from 10:00am – 12:00pm Gymnastics: 3 Rounds 1:00 Ski Erg (75-80% pace) Max Effort Handstand Push ups OR Max Distance Handstand Walk *Rest as needed between rounds. Strength: Bear Complex 10 minutes –...
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September 21, 2017 Metcon: 4 minute AMRAP 4 Toes-to-Bar 4 Box Jump Overs (30/24) Rest 2:00 4 minute AMRAP 6 Wall Balls (20/14) 6 Ring Push ups Rest 2:00 4 minute AMRAP 8 Medicine Ball Cleans (20/14) 8 Kettlebell Swings (70/53) Accessory Work: 2 Rounds (not for time) 100ft Bear Crawl 30 Abmat Sit ups...
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September 20, 2017 Gymnastics: A. Pistol Progressions Metcon: 20 minute AMRAP 1 mile Run 20 Ground to Overhead (135/95) 1000m Row AMRAP in remaining time: Rope Climbs (15′) COMPETITIVE CROSSFIT CLASS – 5:30pm 0:00 – 15:00 1 mile Run AMRAP OH Squats (115/75) *Complete 3 Ring Muscle ups at each break of OH Squats. 15:00...
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September 19, 2017 Strength: Double Kettlebell Front Rack Lunges 4 x 50ft -superset with- 4 x 15 Double Kettlebell Deadlifts *Rest as needed between sets. Metcon: 5 Rounds of: 5 Hang Cleans (155/105) 5 Front Squats (155/105) 5 Bar Facing Burpees
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September 18, 2017 Gymnastics: For time w/ Good Quality: 30 Pull ups 20 Chest-to-Bar Pull ups 10 Bar Muscle ups Scaled = 30 Ring Rows + 20 Pull ups + 10 Chest-to-Bar Pull ups Strength: A. EMOM x 5 2 Power Snatch (Climbing) 2:00 Rest B. EMOM x 5 2 Squat Snatch (Climbing) *Be sure...
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