Saturday 12-8

9am Community Trial Class Open (Advanced): 1. Skill: Movement Prep 2. 3 Rounds For Time (With a Partner):* Row 500m 40 Kettlebell Swings (53/35) *Partners may break up the work however they would like so long as reps of an exercise have been completed before moving to the next.   Performance (Intermediate/Masters): 1. Skill: Movement…

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Friday 12-7

FREE FRIDAY! No CrossFit experience required (see all options below). Bring a friend or come in to try us out! Open (Advanced): 1. 3×4 Minute AMRAPs: 15 Handstand Push-Ups 15 Kettlebell Goblet Squats (53/35) 15 Burpee Box Jump Overs (24/20″) Max Calorie Row in remaining time. Rest 4 minutes between sets. Your score is your…

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Thursday 12-6

Open (Advanced): 1. Skill: Movement Prep 2. For Time: Assault Bike 50/35 Cals 30 Toes-to-Bar 30 Front Rack Lunges, Alternating Legs (95/65) 30 Sumo Deadlift High-Pulls (95/65) 30 Front Rack Lunges 30 Toes-to-Bar Row 50/35 Cals   Performance (Intermediate/Masters): 1. Skill: Movement Prep 2. For Time: Assault Bike 50/35 Cals 30 Toes-to-Bar 30 Front Rack…

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Wednesday 12-5

Open (Advanced)/Performance (Intermediate/Masters): 1. EMOM x 7: Power Snatch+Snatch 2+1-Moderate load across. 2. Back Squat 3×2-BUILDING to tough load. Rest 3-4 minutes between sets. 3. Tempo Z-Press 3×6 reps @ 21X2-Tough load across. Rest 2-3 minutes between sets. Post WOD (Optional): This weeks active recovery. See whiteboard in our open gym area.   Fitness (Beginner/On-Ramp):…

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