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01232020

WORKOUT   1/24/2020 STRENGTH 3x2 Overhead Squat (pick weight) 3x1 Overhead Squat (same weight) CONDITIONING Complete the following for time: 21 Overhead Squats (M:135#/W:95#) 50 Double Unders 15 Overhead Squats 50 Double Unders 9 Overhead Squats 50 Double Unders...

01232020

WORKOUT   1/23/2020 STRENGTH 3x2 Bench Press (pick weight) 3x1 Bench Press (same weight) CONDITIONING Complete as many rounds as possible in 14 minutes of: 300m Run 30 Air Squats 20 Push-ups 10 Pull-ups  

01222020

WORKOUT   1/22/2020 STRENGTH 3x2 Sumo Deadlift (pick weight) 3x1 Sumo Deadlift (same weight) CONDITIONING Take 20 minutes to complete: 5 x [30/24 Calorie Row] *Score fastest and slowest times CARDIO CROSSFIT 1- On the minute for 20 minutes: 20 Mountain Climbers 15...

01212020

WORKOUT   1/21/2020 STRENGTH 3x2 Back Squat (pick weight) 3x1 Back Squat (same weight) CONDITIONING Complete 2 rounds for time of: 50 Wall Balls (M:20#-10'/W:14#-9') 40 Abmat Sit-ups 30 Dumbbell Stepping Lunges (One DB/pick weight) *Hold the DB any way you want....

01202020

MLK Holiday Schedule 6am Session as normal All Other sessions cancelled. Open Gym 5pm to 7pm ***** WORKOUT   1/20/2020 STRENGTH Week #1 of Double/Single Cycle 3x2 Push Press (pick weight) 3x1 Push Press (same weight) CONDITIONING Complete as many rounds as possible in...

01172020

WORKOUT   1/17/2020 STRENGTH 6/4/4/2/2/2  Sumo Deadlift *Record Heaviest 2 rep CONDITIONING Complete the following for time: BUY IN: 40/30 Calorie Ass Bike 30 American Kettlebell Swings (M:53#/W:35#) 30 Box Jumps (M:24”/W:20”) 20 American Kettlebell Swings 20 Box...

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