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/…
DetailsFREE 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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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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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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