Wednesday 170820
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Clean ReviewPartnered Push Hang 30sCrab WalkPistol Progression 10×3 RoundsClean 2xSprint 200mRest 3 minutes30 minute AMRAPPost total volume of load and roundsAerobically flush for the remainder of time while being able to mobilize

Tuesday 170829
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One arm overhead press 8x eachChin-up Hold 10-20sRolling Wall Bridge 20×3 RoundsEven: Shoulder Press 3xOdd: Weighted Chin-up 3xWork every 90s/ 10 RoundsTabataRing DipsToes to Bar Burpees Row for calories Rest 1 minute between

SELF DEFENSE 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

Monday 170828
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Snatch ReviewInchwormReverse Hyper 10xPistol Progression 20×3 RoundsDeadlift 7×1Mobility prep for snatch between sets30 minutes“Full Isabel”Squat Snatch 135#/95# 30×10 minute capWith time left over aerobically flush and mobilize

Friday 170825
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PR Day!Retest benchmark wod from 6/2 or set a baseline

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