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NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Friday – 1/31/2020

The Workout for Friday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Back Racked Reverse Lunge x 3 reps /leg *Perform all 3 reps on one leg before switching. As always quality over quantity. We want you to get heavy today, but you cannot compromise you positions for a little more weight. METCON […]

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Thursday – 1/30/2020 (Sweat WOD Included)

The Workout for Thursday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Push Press x 2 Reps *Use heaviest weight possible across all 10 sets. METCON For Time Buy-In: 50 Cal Machine of Choice ~Into~ 20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – […]

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Wednesday – 1/29/2020

The Workout for Wednesday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Front Squat x 7 reps *If you completed “5 Frans” on Monday, keep the weight pretty light and just get some easy movement done. METCON For Time -2000/1600m Row (Bike 4800/4000m) -30 Ground-to-Overhead (135/95)(Rx+ 185/125) -30 Burpee Pull-Ups (Rx+ Muscle-Ups) *Partition […]

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Tuesday – 1/28/2020 (Sweat WOD included)

The Workout for Tuesday is: STRENGTH Every 2 minutes, for 10 minutes (5 sets) Deadlift x 5 reps *Work up to a 5RM for the day. METCON “Hold On” In a 15 minutes window… 75 – 50 – 25 -Russian KB Swings (70/55) 30 – 20 – 10 -Toes-to-Bar In the time remaining, AMRAP -30 […]

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Monday – 1/27/2020

The Workout for Monday is: STRENGTH Every 60 seconds, for 10 minutes (10 sets) Strict Press x 1 rep *Use heaviest weight possible across all 10 sets. METCON “The 5 Frans” 5 Rounds For Total Reps “Fran” – 21/15/9 Reps of Thrusters & Pull-Ups Cap – 3:00 (Get as far as you can, if you […]

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