05/09/16: Back Squat Singles
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Summer Deal for College Students: Welcome home for the summer! We're offering our college students the same deal as previous years: $250 for Unlimited Training while you're home...call, email or stop by the gym to sign up/get started!
Spring Fling: Saturday, June 11th @ 10am: We will be having our First Annual Spring Fling Partner Competition! This will be a fun and friendly competition with 3 WODs throughout the day. Grab a partner and sign up at the gym!
Gymnastics Class: Wednesday's @ 6:30pm: We are happy to welcome our new gymnastics coach, Ian, who will run our Wednesday 6:30 gymnastics skill class! Ian will pick a movement and focus on this movement throughout the course of multiple weeks. Each week he will break the movement down into sequential parts, building on previous weeks. All our encouraged and welcome to attend at no charge!
Kettlebell Kitchen Meal Delivery: The complete menu, along with ingredient lists and nutrition facts can be found here on their website. Ordering instructions and FAQs can be found here.
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WOD:
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Boot Camp:
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A.) EMOM 15
10 Jumping Sq + 5 Push ups
B.) Run 800
21- Wallballs
21- Ring Rows
Run 400
15- Wallballs
15 Ring Rows
Run 200
9 Wallballs
9 Ring Rows
Post results to comments!
Optional: EWOD/CoreWOD
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Classic CrossFit:
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A.) Back Squat- 1 w/ 95-100% every 3 min, 6x
B.) Run 800
21- Thrusters- 95/65
21- Pull ups
Run 400
15- Thrusters- 95/65
15 Pull Ups
Run 200
9 Thrusters
9 Pull Ups
Post results to comments!
Optional: EWOD/CoreWOD
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Heavy CrossFit:
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A.) Back Squat- 1 w/ 95-100% every 3 min, 6x
B.) Run 800
9- Thrusters- 155/115
9 Strict Pull ups
Run 400
6 Thrusters- 155/115
6 Strict Pull Ups
Run 200
3 Thrusters
3 Strict Pull Ups
Post results to comments!
Optional: EWOD/CoreWOD
