Saturday 9/29

9am Community Trial Class 1. Skill: Movement Prep   2. 12 Minute AMRAP:      20 Medicine Ball, Bear Hug Lunges, Alternating (20/14, 10/side)     20 Kettlebell Swings (53/35)     20 Medicine Ball Sit Ups    10am Member’s Class 1. Skill: Movement Prep   2. Teams of 2-3 For Time:     Run 400m w/…

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Friday 9/28

FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU! NO CF EXPERIENCE REQUIRED!  1. Double Kettlebell Front Squat 2×6-8 reps. Rest 2-3 minutes between sets. Moderate load ACROSS.   2. With a 10 Minute Running Clock…*     Run 1 Mile     In remaining time, AMRAP of:     10 Wall Ball Shots (20/14, 10′) …

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Thursday 9/27

1. For Time:     5-4-3-2-1 Bar Muscle-Ups-Rest as little as possible between sets.*   2. 3 Rounds For Time:     27/21 Calorie Row    15 Pull-ups     9 Burpee Box Jump Overs (24/20″)   *Perform each set unbroken if possible.   *SAVE THE DATES* -Friday, September 28th: FREE Friday! Bring a friend to WOD with you! No CrossFit experience required.   …

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Wednesday 9-26

1. Deficit Strict Handstand Push Up-Build to a moderate set of 5 reps unbroken in 15 minutes. Play! 2. For Time:     100m Single Arm Kettlebell Overhead Carry (1.5/1, 50m/side)     30 Pistols, Alternating     15 Strict Handstand Push Ups     100m Single Arm Kettlebell Overhead Carry      20 Pistols, Alternating     10…

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