Sunday 02/12/17

Open Gym 2 -5 Coaching on the olympic lifts will be available from 2 – 3.

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Friday 02/10/17

Linear Strength W05D05 Box Jump Max Height – step allowed -then- “Fast & Furious” 5 cycles of: 3 min AmRep 10 Front Squats 155/105 10 Box Jump 30″ Max Plate Burpee Rest 3 Minutes

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Thursday 02/09/17

Linear Strength W05D04 Bench Press 5×5 -then- “Crop Circles” 12 min Amrap: 50 Double Unders 50m Farmer Carry – Two Bumper Plates

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Wednesday 02/08/17

Linear Strength W05D03 Snatch 1-1-1 Clean & Jerk 1-1-1 *This is a max out for each lift, but more importantly it a chance to fine tune the movements.

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Tuesday 02/07/17

Linear Strength W05D02 Shoulder Press 5×5 -then- “Fight Gone Apollo” 3 rounds, 1 min per station, of: Row Calories Shoulder to Overhead 95/65 Shuttle Run Ring Row Rest

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Monday 02/06/17

Linear Strength W05D01 Back Squat 5×5 -then- “Russian Twins” Partner Workout For Time: 200 Russian KB Swings 2/1.5 *5 Air Squats EMOM – Both partners

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New CFNS Shirts

Pre-order for new shirts/tanks has started. Deadline to order is 02/04/2017. Please ben[at]crossfit-naturalstate.com with name, size, quantity, and style.

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