Thursday 06/15/17

The gym will be closed. Our workout will be a run at Craighead. The park opens at 6am. The 5am class will NOT meet but all other classes will meet at normal times. Sorry for the inconvenience. Please meet in the parking lot across from the entrance. See map below.

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Wednesday 06/14/17

Filthy Fifty For time: 50 Box jump 24/20 50 Jumping pull-ups 50 Kettlebell swings 1 Walking Lunge, 50 steps 50 Knees to elbows 50 Push press 45 50 Back extensions 50 Wall ball shots 20/14, 10/9 50 Burpees 50 Double unders

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Monday 06/12/17

Linear Strength W07D01 Close Grip Bench Press 5×5 -then- “M*A*S*H” Tabata Mash up of: Row Cal Push Up Sandbag Clean 150/100

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Friday 06/09/17

“Jedi Trials” Every 4 min for 16 mins 350m row 15 Burpees

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Thursday 06/08/17

Linear Strength W06D04 Shoulder Press 5×5 -then- “Kerr” AMRAP in 12 minutes: 200m Run 8 Toes to Bar 4 Bar Muscle ups *via CrossFit Linchpin

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Tuesday 06/06/17

Linear Strength W06D02 Romanian Deadlift (RDL) 5×5 -then- “KD” Sled Pull 135/95 8 x 10 secs

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