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Friday, November 18, 2016

LITE CLASS @ 12pm 4 min AMRAP, rest 4 min 10 T2B 20 DB thrusters 30 Dubs 40 Kb Swings 50 cal row   Repeat as 5 min amrap, rest 3 min Repeat as 6 min amrap, rest 2 min Repeat for time 5x30sec,1 min rest ——————————————————-   CROSSFIT CLASS 10min EMOM 2 Strict Pullup […]

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Monday November 14, 2016

  Lite Class @12pm &7pm  15 MIN EMOM 15 O-H Squats w Plate 45/25lbs 40 Mountain Climbers 30 Air squats then- 20 min EMOM 12-15 Box jumps 15 -20 KB swings 55/35lbs 15 Chin ups 20 Push ups Rest ————————————————————— CrossFit Class Front squat – 5 seconds in bottom, 12 second in top Max, then […]

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Friday, November 11, 2016

  Lite Class @12pm  12 set of 12 12 Rounds  12 Push ups 12 Squats 12 Sit ups 12 Lunges   ————————————————— CrossFit Class HERO WOD  “BULGER” Canadian Forces Corporal Nicholas Bulger, 30 died July 3, 2009 while on patrol in the Zhari district of Afghanistan when an explosive device exploded near his vehicle. 10 […]

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Thursday November 10, 2016

Lite Class @7pm  Hero WOD “SMALL” (U.S Army SSG Marc Small 29 died on February 12, 2009 from wounds sustained when surgents attacked his unit with a rocket – propelled grenade launcher and a small arms fire in Faramuz, Afghanistan) 3 Rounds for Time – Partner WOD Row 1000m 50 Burpees 50 Box Jumps Run […]

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Wednesday November 9, 2016

LITE CLASS @12pm  15 min AMRAP: 10 Ring Dips 5 Burpees 10 OHS (empty barbell) 5 wall walks —————————————— CROSSFIT CLASS  12min E2M 1 Clean Pull + 4 Squat Cleans -Then- Team WOD For time Partner WOD 60x Cleans (95#/65#) 60x Squats 60x Sit-ups 60x Thrusters (95#/65#) 60x Burpees ———- One player works while other […]

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