Thursday 170824
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Clean ReviewLateral or Beat Swing 20xCrab Walk Pistol Progression 10×3 RoundsHang Clean 6×2Depth Box Jump 3x between sets30 minutesPower Snatch 3xWalball 10×16 minute EMOM

Wednesday 170823
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Jerk ReviewPassive Hang 60s or One Arm Hang 15s eachRolling Wall Bridge 20xInchworm 24′3 RoundsPush Jerk, Split Jerk Left/RightRecline Row 5 sets30 minutesDouble Unders 30xPush-ups 20xToes to Bar 10×5 Rounds

Tuesday 170822
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Snatch ReviewPartnered Push Hang 30sLateral Cross Step-ups 20xPistol Progression 10×3 RoundsSplit Snatch 6×2Squat Box Squat 3x between sets30 minutesBox JumpAir SquatsTuck CrunchesWork 20s/ Rest 40s5 Rounds

Monday 170821
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Beat Swing 20xHandstand Circle WalkLizard Crawl 3 Rounds Gymanstic GOAT20 minutesRun 200mShoulder to Overhead 115#/75# 7xPull-ups 9xBurpees 12×20 minute AMRAPSELF DEFENSE SEMINARClasses will be every Tuesday at 6 pm from September 5 – November 7Members/Friends and Family ONLYSign up today$80 for the … Read More

Friday 170818
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Reaching Lunge with plate overheadCross Step-up 10xPistols Practice3 Rounds“Manion”Run 400mBack Squat 135#/95# 29×7 RoundsFirst Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by … Read More

Thursday 170817
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Snatch ReviewTable Top Drill 10x(10s)Sky Reach 10x(10s)Handstand Circle Walk3 RoundsHang Snatch 5×3Vertical Jump 3×30 minutesPush-ups Sit-upsRow for caloriesWork 30s/Rest 60s5 Rounds

SELF DEFENSE 10 week seminar
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CrossFit has taught us to be prepared for the unknown and the unknowable, that proper movement inside of the gym is just as important and relevant as proper movement outside of the gym. There is no skill more relevant than the ability … Read More

Wednesday 170816
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Tea Cup Drill 10xBear CrawlCandlestick 10×3 Rounds“Eva”Run 800mKettlebell Swing 70#/53# 30x-Pay attention to the standard.  The bottom of the kettlebell should face the ceiling while you ears are in front of your extended arms.  Thick of how you would finish … Read More

Tuesday 170815
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Beat Swing 20xRolling Wall Bridge 20xInchwormBarbell Ramp-up3 RoundsEven: Push Press 2xOdd: Weighted Pull-up 2xWork every 90s-12 RoundsHandstand Push-ups 9xToes to Bar 12xFront Squat 95#/65% 15×5 Rounds

Monday 170814
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Knee In/OutSky Reach Squat BowSott PressSquatting DislocatePerform each for 10 reps and then hold for 10s.  If you needed to scale do twice as many and for twice as long.  Pause Back Squat (25X2) 5×3- Do not bounce out of the … Read More