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STRENGTH: Deadlift 5 x 2 CrossFit WOD: 3 sets: 4 min clock: 15 burpees 20 G2O 45#/25# plate 20 alt lunges w plate overhead (not... Read More

STRENGTH: 5 sets 1+1+1 Clean pull + hang squat clean + front squat CrossFit WOD: 8 rds: 2 squat snatch 145#/85# 4 push press 145#/85#... Read More

It’s Sunday and it’s going to be hot!!! Lets do this people. Step out of your comfort zone and don’t whine… or wine… btw, don’t... Read More

STRENGTH: snatch (power or squat) work up to a heavy single OR focus on mechanics, form and technique CrossFit WOD: EMOM x 21 Min 1:... Read More

I hope everyone is enjoying this awesome Summer weather!! Let’s break out the sandbags today. CrossFit WOD: 4 rds: 10 burpees 15 push jerk 115#/75#... Read More