Thursday 01/01/15

9am class only “Ryan” Five rounds for time of: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. OR “G.I. Jane” For time: 100 Burpee Pull Ups Ideally, the pull-up bar is one foot above your reach.

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Wednesday 12/31/14

3 Rounds for time: 40 Abmat Situp 20 Deadlift 165/110 No 6:30pm class

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Monday 12/29/14

Thruster 2/2/2/2/2 Then 10 min escalating Amrap 3-6-9-12-15… Thruster 115/75 Note: With 20 Double under Between rounds

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Sunday 12/28/14

Open gym 2-5. The kids room is closed due to construction.

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Wednesday 12/24/14

“12 Days of CrossFit” Come have fun. The rest of this week’s schedule is as follows: Wednesday: all classes except 6:30pm. Christmas day: No classes. Friday : 0900 Team WOD Saturday: No Classes Sunday: Open gym 2-5pm.

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Tuesday 12/23/14

CrossFit Games Open 11.3 5 minute Amrap: Squat clean 165/110 Jerk 165/110 MASTERS – includes Masters 55+ 5 minute Amrap: Squat clean 135/75 Jerk 135/75 In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be […]

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