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METCON: OPEN & PERFORMANCE “Turtle Club”  For Time:  21 Overhead Squats (95/65)  200 Meter Run 21 Thrusters (95/65)  200 Meter Run 15 Overhead Squats (95/65) ... Read More

METCON: OPEN & PERFORMANCE “Fight Gone Bad” 3 Rounds of 1 Minute at Each Station: Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps... Read More

STRENGTH Deadlift Build to a Heavy Single 1/1/1/1/1 METCON “Detention” (last posted 4/26/18) OPEN AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double... Read More

ACCESSORY WORK superset the following: bench press alt. single arm dumbbell row weighted step ups Bench press will go up in weight 5 sets x... Read More

Who wants to compete?? There are several competitions coming up! There’s a scaled team comp coming up next month at CrossFit Hidden Pond park. Details... Read More

  “FREE LOADER” OPEN/PERFORMANCE 3 rds: Run 400 Meters Row 500 Meters 75 Double Unders FITNESS 3 rds: Run 400 Meters Row 500 Meters 150... Read More

GOOD THINGS COME IN 3’S OPEN 4 rds 3 min amrap 3 squat cleans 155/115  3 reverse lunges (per leg) 3 C2B pull ups 3... Read More

STRENGTH: Overhead Squat 5 x 2 METCON “IN THE END” OPEN/PERFORMANCE 10-9-8-7-6-5-4-3-2-1 Power Snatch (75#/55#) Burpees Toes to Bar *** 100 meter run after each... Read More

STRENGTH: 2 push press + 1 jerk 2 + 1 x 5 progression in weight METCON: OPEN/PERFORMANCE “Swing and Miss” For Time:  21-18-15-12-9-6-3 Calorie Row ... Read More