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12022020

WORKOUT   12/2/2020 Every 6:00 for 24:00 16 Alternating Dumbbell Box Steps (M:24"/W:20")(pick weight) 200m Run 10 Burpee Box Jumps (M:24"/W:20") 100m Run *1 dumbbell held any way. Score fastest and slowest rounds. **Scale to 14/150/8/100 if...

12012020

Can you believe it's 25 days until Christmas???? ***** WORKOUT   12/1/2020 STRENGTH 2x6 Back Squat (pick weight) 3x3 Back Squat (add 10#-40#) *18 minute time limit CONDITIONING Complete as many rounds as possible in 10 minutes of: 48 Double Unders 16 Alternating One...

11302020

WORKOUT   11/30/2020 Every 1:00 for 20:00: 15/12 Calorie Row 15 Wall Balls (M:20#-10'/W:14#-9') 150m Run Max Rep Power Cleans (M:165#/W:115#) Rest *Score total power cleans for each round (target reps is 7-8)

Happy Thanksgiving!

2020 has been a tumultuous year, but Chyna and I know we all have things to be thankful about. We are thankful the gym is still operational and we didn't have to close permanently due to the COVID crisis. We believe we are bouncing back nicely! Many CrossFit...

11252020

WORKOUT   11/25/2020 1)  Every 5:00 for 20:00- 10 Burpees 400m Run 10 Burpees *Score each round. Target time is 3:00-3:15. 2)  6 x [:40 Work + :20 Rest]- Odd Rounds- Wall Sit Even Rounds- Plank Hold

11242020

WORKOUT    11/24/2020 STRENGTH 2x6 Sumo Deadlift (pick weight) 3x3 Sumo Deadlift (add 10#-40#) *15:00 time limit CONDITIONING Complete as many rounds as possible in 12:00- 150m Run 5 Box Jump Overs (M:24"/W:20") 15 Sumo Deadlift High Pulls (M:95#/W:65#) 5 Box Jump...

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