Monday 10-29

Open (Advanced): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (135/95) 7 Toes-to-Bar Run 200m   Performance (Intermediate/Masters): 1. Back Squat 3×5-Build to tough load. Rest 3-4 minutes between heavy sets. 2. 10 Minute AMRAP: 7 Front Squats (95/65) 7 Toes-to-Bar Run 200m…

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Saturday 10/27

9am Community Trial Class 1. Skill: Movement Prep   2. 3 Rounds For Max Reps:     1 Minute Row (Calories), :15s Rest     1 Minute Wall Ball Shot (20/14, 10′), :15s Rest     1 Minute 50m Shuttle Run, :15s Rest (2 hand touches past the cones) *Score: Total number of reps for the entire workout. Intermediate/Masters: (20/14, 10/9′)…

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Friday 10/26

FREE FRIDAY! WANT TO TRY US OUT? COME ON IN! NO CF EXPERIENCE REQUIRED.  1. Skill: Movement Prep    2. 3 Rounds For Time:     12 Push Ups     30 Abmat Sit-Ups     12 DB/KB Box Step Ups (53/35, hand, 20″)     300m Run Intermediate/Masters: (35/20, hand 20″) On-Ramp/Beginner: 3 Rounds For Time: 10 Push-Ups/Knee Push-Ups 20 Abmat…

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Thursday 10/25

1. Skill: Movement Prep   2. “Nate”*     20 Minute AMRAP:      2 Muscle Up     4 Handstand Push-Ups     8 Kettlebell Swings (2/1.5) Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.    *Ride this…

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