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Tuesday, 7/7/2016

Strength Deadlift10 min EMOM3 Deadlifts TNG @ 70% of 1RM Consult with your coach to determine an appropriate weight if you’re unable to do touch-n-go reps at 70%. Fitness 10 min EMOM5 Dumbbell  RDLs   Rx 4 Rounds:21 Pull Ups15 Box Jump Overs 24/209 Deadlifts 185/115 Competition 4 Rounds:21 Pull Ups15 Box Jump Overs 24/209READ MORE

Monday, 7/6/2015

Strength We maxed on push press last week so let’s use that number and work on some overhead strength. Push Press5 @ 65% of 1RM5 @ 70%5 @ 70%5 @ 75% Fitness DB Push Press 4×5, increasing in weight for each set if possible. Rx 1K row then 21-15-9Kettlebell Swings  53/35Overhead Squats  95/65 (coming from theREAD MORE

4th of July Hero WODs: “Tommy Mac” and “Loredo”

This Saturday is the 4th of July and you know what the holidays bring at CrossFit boxes….Hero WODs! We’ll be offering two this Saturday. I absolutely do NOT recommend you do both. One of them is barbell intensive and in the event you have some family and friends (aka newbies) visiting, we have an option.READ MORE

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