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I hope you all had a great weekend! Let’s start the week off with a benchmark workout. STRENGTH: Back squats 5 x 3 CrossFit WOD... Read More

Group warm up. Be on time!! CrossFit WOD: 600 meter run 25 deadlift 185#/125# 25 push ups w h/r 400 meter run 20 deadlift 20... Read More

CrossFit WOD: 5 rds: 3 power cleans 135#/105# RX+155#/125# 6 burpees 3 power cleans 12 air squats 200 meter run LEVEL 1: 5 rds: 6... Read More

Let’s start off with a mini endurance wod before the workout. ENDURANCE: 5 rds: 150 meter row sprint 200 meter run CrossFit WOD: amrap 12... Read More

STRENGTH: squat clean 3/2/2/1/1/1 CrossFit WOD: 21-15-12- 9-6-3 power cleans 135#/95# 42-30-24-18-12-6 air squats LEVEL 1: SKILL: hang power clean 21-15-12-9-6-3 hang power clean 45#/25#... Read More