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STRENGTH: Bench press 5 x 3 CrossFit WOD: 12min amrap: 5 hspu RX+ deficit 45# plate 10 deadlifts 225/155 RX+ 255#/185# 1 rope climb Long... Read More

No strength today. Let’s get this done … CrossFit WOD: 100 kb swings 53#/35# RX+ 70#/44# *Every time you break 400 meter run Rest 5... Read More

STRENGTH: 5 sets: 2 position clean (squat) hang clean + clean Increase the weight with each set Check out this video. It’s been out for... Read More

STRENGTH: Front Squat 5 x 3 CrossFit WOD: “Dirty Thirties” 30 thrusters 95#/65# RX+ 115#/85# 30 pull ups RX+ C2B 30 double unders (singles 2:1)... Read More

STRENGTH: power snatch 1/1/1/1/1 CrossFit WOD: open wod 11:1 amrap 10 min: 30 double unders (singles 2:1) 15 power snatch 75#/55# EXTRA CREDIT: Wall sit... Read More

Happy Sunday everyone!! CrossFit WOD: 4 rds: 3 power cleans 135#/95# RX+ 155#/115# 6 burpees 3 power cleans  12 air squats 200 meter sandbag run... Read More

The Weightlifting class is cancelled until the Fall. Feel free to come at 10 for open gym and work on a skill or make up... Read More

Just a reminder … the 7:30 am class is cancelled for tomorrow, Friday 8/21. Also, the Weightlifting class held on Saturdays will be cancelled until... Read More

STRENGTH: Squat clean 5 @ 70% 3 @ 75% 2@ 80% 1 @ 85% 1 @ 90% Check it out … CrossFit WOD: 10 rds:... Read More

This Friday there will be no 7:30 am class.  Also, the Saturday 10 am weightlifting class will cancelled for the rest of the month of... Read More