Main – CrossFit There is pain that hurts you – and there is pain that changes you Metcon (No Measure) Strength Work: 4×6 Push Press + 4 count down 4×8 Forward Lunge w/ KB (Use two if necessary. Use a bar if you need heavier) 4×20 Banded Goodmornings 18 Minutes to complete all work. NO […]

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Main – CrossFit Saturday wod this Saturday morning at 8:30am. Bring your friends and your workout minds because its going to be a dandy!! Metcon (No Measure) 18 MInute Cap (Team up in 2 person groups) 4×8 Single Arm DB Press 4×8 Reverse Barbell lunges AHAP 4X6 Glute Ham raises (4 second negative) *Rest 3 […]

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Main – CrossFit Sign up for The Open People!!!!! – MA Metcon (No Measure) “Dem ABS though…..” 3 Rds 30 sec side plank per side 20 GHD’s 10 Barbell Rollout 20 Russian Twist w/ Med Ball Metcon (Time) “Legs on Fiya” 50 Air Squats 400m Run 4 Tabata Rds of Split Jumps 200m Run 4 […]

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Main – CrossFit Class Cancellations: No Saturday morning class due to Spanish Town Parade No class next Tuesday, Fat Tuesday Metcon (No Measure) Warm-up 4 supersets of: Goblet Side Lunge 4x6each side (choose your weight) Ring Rows 4×15 Deadlift (4 sets of 6 -touch and go) Metcon (No Measure) 9 MIN EMOM: 1st Min-10-15 Kipping […]

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