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Tuesday, March 7, 2023

Congratulations to the following athletes that have qualified for the next level of the CrossFit Open!!! Dave "Rooster Long; Coach Cassie, Coach Magic Mike, Occasional Coach and Sue's boss Josh Davidson; Ex Elation coach Tyler Changeris and Betsy Kennedy!!! STAY TUNED FOR SOME EXCITEMENT!!!

Thank you n congrats To all that participated. I hope it was exciting for you and a great learning experience, we had some personal bests And other things that they could possibly get better with. Thanks again


Skill

30 GHD's

Strict Hand Stand Push ups 3x8


WOD

16 min AMRAP

8 Dead lifts (155/225)

8 Toes to Bar

8 Box Jumps (20/24)

EMOM 3 Bar Over Burpees




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Sunday, May 26, 2024

MEMORIAL DAY — “MURPH” MONDAY 8:30 and 10am WOD 21*15*9*3* of- Power Snatches (65/95) Back Squats (65/95) *= 3 Wall Walks Extra Abs/Core: 50 Bicycles 40 GHD’s 30 Alt KTE 20 Sit ups W/ plate (25/35) 10

Sat. May 25, 2024

Memorial Day classes on Monday 5/27 will be at 8:30am and 10am for Murph! WOD 7 min AMRAP 7Thrusters (55/75) 7 cals Assault Bike Rest 1 min 6 min EMOM 6 Bench Press Floor Wipers (75/115) REST 1 min 5

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