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May 23, 2018

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Monday: 8am & 9am Classes

September 2, 2018

Just a reminder that due to the holiday we will only have an 8am and a 9am class, then open gym until 11:30am which means you have the ability to come in from 8am through 11:30am, there is no CrossFit Kids or anything else going on so open gym side is totally open! 


There is no substitute for hard work --Thomas Edison  


Labor Day Partner WOD

30min TIME CAP

Teams of 2:
6 Rounds:
Alternating movements with partner:
15/9 Calorie Assault Bike
15 KB Swings (53/35)
1 Rope Climb
(example: P1 does Cal Bike, then P2 does KB Swings, then P1 does Rope Climb, then P2 does Cal Bike, then P1 does KB Swings, etc... )


Directly into…

3 Rounds:
50 Wall Balls
10 Muscle Ups (Sub Burpee Pull-Ups)
*Share Reps as needed*


Directly into…

Power Cleans (95/65)
Push Press
*Share Reps as needed*

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