1. Skill: Movement Prep 2. 5×3:00 AMRAP’s, For Max Calories: 15 Burpee Box Jumps (30/24″) Max calorie row, calorie bike, or ball slam (40/25) in remaining time. Rest 3:00 minutes between AMRAP’s. *Your score is your total number of calories or ball slams completed for all 5 sets. **Save the date** Whole 30 Potluck &…
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1. Performance: Weighted Strict Pull Up 3×5 BUILD, rest as needed between sets. OR Fitness: Strict Pull Up 3xMax Reps, rest as needed between sets. 2. “Half Angie” 50 Pull Ups 50 Push Ups 50 Abmat Sit Ups 50 Air Squats **Save the date** Whole 30 Potluck & Clinic–Wednesday, August 9th @ 7PM Whole 30…
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9am Community Trial Class 1. Skill: Movement Prep 2. Every 4 minutes for 4 Sets. Run 200m 15 Wall Ball Shots (20/14, 10′) Run 200m 10am Member’s Only Class CROSSFIT TOTAL (10am-12pm) 1. Strict Press-1RM 2. Back Squat-1RM 3. Deadlift-1RM
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1. Snatch-1RM 2. Clean & Jerk-1RM 3. Post WOD (Optional): 30-45 minute active recovery (see upper left hand-side of whiteboard).
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