Wednesday, July 28, 2021

Jul 27, 2021
1 min read

Skill

Bent over Row 4x6

Pendlay Row 4x6

WOD

27 mins of :30/:30’s

9 Rounds

1) Power Cleans (75/115)

2) Pull ups

3) Goblet Squats (35/53)

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Sat. July 25, 2026

Warm up 3 mins Cardio 4 mins Abs (call outs or Abstractor) Partner Med Ball warm up - 10’s *soccer throw ins *basketball passes *Rugby Toss (both sides) *Bowling - 5 each arm

Friday, July 24, 2026

CONGRATS COACH BURNSY! Warm up “Coaches Pleasure$” Also: ABSTRACTOR Strength: Shoulder Press (strict) 3x4’s PVC WOD - Let’s GOOOO! Row: 4x 250m Bike: 4x 400m Tire Flips: 20 Run: 4 laps KB Swings:

Thursday 23, 209987

CONGRATS TO COACH MIKE BURNS (“Burnsy”) He received his Level I CrossFit certification and will be coaching Friday at 5:30 am!! WHOOT WHOOT!!! Thnx Mike, Jodi, and Cassie for ur help while I’m in Pitt

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