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Tuesday, Feb. 7, 2023

Awesome Monday people, that's the way to work!!! Please sign up for the CrossFit open if you want to have some fun and enjoy the team atmosphere!!!


Skill

Bent Over Rows 6x6

5 mins Pistol Practice (1-leg squat)


WOD

25 Back Squats (75/115)

Then,

4 Rounds of

12 Devil Dogs (35/50)

12 OH Plate Alt. Lunges (25/35)

Then,

25 Back Squats (65/95)


THIS IS IT! "Open-like' workout but notice the added lbs. on 2nd set of squats. Cutting off your wind while working endurance and VO2 max, getting the most out of ur oxygen. Please exhale after EVERY CONTRACTION. For Time, I am looking for a bit of attrition about 15-16 mins, Some will crush it and get done around 12 and a couple and go toward 20 but the rest will stay somewhere in the middle!!!

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Wednesday, Feb. 21, 2024

Skill push Press 3x8@65-70% 5 min WOD "Karen" (150 Wallballs - ALMOST 80 Wall Balls 60 Double Unders 40 Push Jerks ((75/115) 20 Pull ups

Tuesday, Feb. 20, 2024

Skill Ab Circle 4x8 Romanian Deadlifts (60% 1 RM) WOD (Endurance workout!!) 18*15*12*9*6*3* Deadlifts (135/185) Toes to Bar Dumbell Snatches (35/50) * 5 Burpees 24 min time cap

Monday, Feb. 19, 2024

LET's GOOO! Sign ups for the Open have been rockin, reserve your spot!!! Also, the 60-Day CHALLENGE begins March 1. Check out our sign up deals for friends, ex-members, family, rivals!!! All info will

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