9am Community Trial Class 1. Skill: Movement Prep 2. 20-15-10-5 For Time: Wall Ball Shots (20/14, 10′) Burpee Run 200m betweens sets. 10am Member’s Class 1. Skill: Movement Prep 2. “CrossFit Total”* Strict Press-1RM Back Squat-1RM Deadlift-1RM *Join us…
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FREE FRIDAY! BRING A FRIEND TO WOD WITH YOU! 1. Performance: Weighted Strict Chest-to-Bar Pull Up-Build to 1RM, rest 3 minutes between heavy sets. OR Fitness: Strict Chest-to-Bar Pull Up-Max Reps,* rest 3 minutes and move to b. 2. “Helen”* 3 Rounds For Time:…
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1. Skill: Turkish Get Up-Build to moderately heavy single for both arms. Rest 2-3 minutes between attempts. 2. “Feel the Burn” 10 Minute AMRAP: Row 20/16 Calories 10 Strict Handstand Push Ups *If you plan to do the CFT on Saturday, we recommend resting today and/or hitting some active recovery…
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1. Performance: Weighted Strict Ring Dip-Build to 1RM, rest 3 minutes between heavy sets. OR Fitness: Strict Ring Dip-Max Reps.* rest 3 minutes between sets. 2. “Horse Power” 7 Minute AMRAP: 1-2-3-4-5… Power Clean (185/125) 3-3-3-3-3… Muscle Up *2 attempts. …
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