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Box Jumps, Strong is Beautiful, Wednesday 100913

10 Minutes to reach max height box jump then directly into… One Minute max box jumps 24/20 Come out this Sunday to CrossFit MettleWorks to support our Girls in their CrossFit Competition!!! In honor of our fire breathers we will be doing 2 of their workouts for the competition. Please ask any trainer for moreContinue Reading

Squat Clean, Rainy Day Blues, Thursday 101013

Squat Clean 3RM For clients learning the squat clean work light weight and higher reps. We want to start developing the flexibility to catch the clean in a full squat. Rainy Day Blues “And when it rains on your parade, look up rather than down. Without the rain there would be no rainbow.” -Gilbert ChestersenContinue Reading

Strict press, The Candice Destroyer, Wednesday 100913

Strict Press 10 RM “The Candice Destroyer” 3 RFT 21 Burpees 5 TGU/each side 53/35 21 KBSwings 70/53

The Rebounds, Tuesday 100813

The Rebounds Complete each workout before moving onto the next. You will have 40 minutes to complete as many as possible. Karen – 150 Wall Balls 20/15 Isabell – 30 Snatches 135/95 Diane – 21-15-9 Deadlift 225/135 & Handstand Pushups Elizabeth – 21-15-9 Power Cleans 135/95 & Ring Dips Fran – 21-15-9 Thursters 95/65 &Continue Reading

5 Movement Death Punch, Friday 100413

“Friday. The golden child of the weekdays. The superhero of the workweek. The welcome wagon to the weekend. The famous F word we thank God for every week.” 5 Movement Death Punch 100 Pullups 10 Deadlifts 225/155 100 Situps 10 Deadlifts 275/185 100 Air Squats 10 Deadlifts 315/205 100 Pushups 10 Deadlifts 365/225 100 Double UndersContinue Reading

Nasty Girls, Thursday 100313

Split Jerk 1 RM Nasty Girls 3 RFT 50 Air Squats 7 Muscle Ups (21 C2B Pullups) 10 Hang Cleans 135/95

Row Row Row Your Boat, Wednesday 100213

GDH Intro and Review No member should perform more than 10 repetitions on their first attempt with the GHD (Glute Ham Developer). Max Long Jump 🙂 Up Up and Away, A little something different. 2k Row Test

To Take The Shore Burn The Boats, Tuesday 100113

3 PT Snatch Complex 6 Rounds 2 Minutes Rest Inbetween -Snatch Grip Deadlift -Hang Snatch -High Hang Snatch “To Take The Shore Burn The Boats” For Time: 400 M Run w/med ball 20/15 50 KBS 53/35 400 M Run w/med ball 20/15 50 Back Squats 95/65 (from ground) 800 M Run

Speed Dating, Monday 093013

Speed Dating Complete as many girls in 45 mins in this order… Fran – 21-15-9 Thrusters 95/65 & Pullups Elizabeth – Power Cleans 135/95 & Ring Dips Diane – Deadlifts 225/135 & HSPU Isabel – 30 Snatches 135/95 Karen – 150 Wall Balls 20/15

Dirty Thirty, Friday 092713

Wall Ball Height Max 50/20 Dirty Thirty 30 Min AMRAP 30 DU’s 30 KB Snatches 53/35 30 Burpees

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