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Friday 2.22.19

CrossFit Open Workout 19.1 Friday Night Lights Starts at 4:30pm! You do not have to show up at 4:30 to participate. We will be running heats until everyone has completed the workout. Come hang out, play some lawn games, and cheer on everyone doing the...

Thursday 2.21.19

Elevator Teams of 3 2 Rounds 100/80 Cal Bike 75 Pull-ups 100/80 Cal Ski 75 T2B 100/80 Cal Row 150ft Sandbag Carry *1 person works while 2 rest* Lifestyle Teams of 3 2 Rounds 85/65 Cal Bike 55 Pull-ups 85/65 Cal Ski 55 T2B 85/65 Cal Row 150ft Sandbag Carry Upper Rehab...

Wednesday 2.20.19

Weightlifting Wednesday Back Squat 2 x 2 at 85 – 90% 2 x 10 at 70% Accessory: 3 – 4 Sets 30 second Ring Support Hold 30 Second L sit 10 KB FR Reverse Lunges (5 per leg alternating) Lifestyle Back Squat 2 x 3 at 80-85% 2 x 10 at 60 – 70% Accessory: 3...

Tuesday 2.19.19

Escalator 1000m Row 15 Clean and Jerk 205/145 30 Burpee Box Jumps 24/20 *12 minute cap* 2 Sets 10 Slow Jefferson Curls 1 Minute Thoracic Spine Opener Lifestyle 750m Row 12 Clean and Jerk 165/110 20 Burpee Box Jumps Upper Rehab 1000m Row 15 Power Cleans 205/155 40 Box...

CrossFit Week of 2.18.19

Monday 4 Rounds 8 Bar Muscle Up 32 Wall Balls Accessory or Optional Strength: 3 Sets: 100ft Double KB OH Lunge Tuesday 1000m Row 15 Clean and Jerk 205/145 30 Burpee Box Jumps 24/20 *12 minute cap* 2 Sets 10 Slow Jefferson Curls 1 Minute Thoracic Spine Opener Wednesday...

Bootcamp Week of 2.18.19

Monday AMRAP25 50 KB Swing 53/35 20 Renegade Row 50/35 – alternating 50 Sit-ups 20 DB Bench Press 50/35 50 DB Front Squat Tuesday 5 Rounds: Start a new round every 5:00 12 Burpee Box Jump Over 24/20 500m Row 5 Minutes of Lower Mobility Wednesday 4 Rounds 75...