Sunday 11/01/15

Thank you to everyone that came out for CrossFit Natural State’s Spooktacualr Fitness Extravaganza. Special thank you to the judges. We could not have done it without you. No open gym. See everyone Monday.

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Saturday 10/31/15

CrossFit Natural State’s Spooktacualr Fitness Extravaganza 9am – 1pm The wod brief for all workouts is at 9am. The brief will not be repeated.

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Friday 10/30/15

10 Rounds of 90 sec: 3 Muscle up Row Max Cals The group/partner warm up will begin when class starts. Please respect your classmates and the coach by being on time.

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Thursday 10/29/15

10 Rounds: 1 Hang Squat Snatch 1 Squat Snatch Rest 2min between rounds -then- EMOM for 10min 30 KB Swings (1.5/1) The group/partner warm up will begin when class starts. Please respect your classmates and the coach by being on time.

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Wednesday 10/28/15

For time: 10 Wall Ball (20/14) 10 Box Jump (24/20) 10 Burpee 20 Wall Ball (20/14) 20 Box Jump (24/20) 20 Burpee 30 Wall Ball (20/14) 30 Box Jump (24/20) 30 Burpee 40 Wall Ball (20/14) 40 Box Jump (24/20) 40 Burpee The group/partner warm up will begin when class starts. Please respect your classmates […]

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Tuesday 10/27/15

5 Rounds: 3 deadlift Max HSPU Scale: 5 Rounds: 3 deadlift Max Push Press This workout was not able to be created in Beyond The Whiteboard. You will see more than one “workout” in the feed. Enter your weight in the deadlift workout and your reps done each round in the HSPU/Push press workout. Email […]

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Monday 10/26/15

3 Rounds for Time: Run 800m 20 Squat Clean 95/65 20 Pull ups The group/partner warm up will begin when class starts. Please respect your classmates and the coach by being on time.

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Friday 10/23/15

Teams of 2 20 Min Amrap 3 Power Clean 185/135 3 Front Squat 185/135 3 Push Jerk 185/135

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