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Monday April 27

General Warm Up Dynamic Warm Up Alternate between movements at 75 sec intervals Front Squat 4x8 at 50% KB Swings 4x10 Every three minutes, for a total of four sets, complete the following as quickly as possible: 15 Cal Row 15 WB (20/14) *Bonus 5 Burpees Cash Out: Bench 3x5, Pull Ups 5x5

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Sunday April 26

The box will be closed until 4pm. Open Gym 4-6pm. Our end of the semester BBQ takes place tomorrow from 1-4pm at Spring Creek Park in Houserville, PA (just outside downtown!). If you can drive meet at the gym between 12:45-1:00pm to carpool over. We'll swing back for ...

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Saturday April 25

CrossFit LionHeart's first "Inside the Pride" Spring Throwdown WODs kick off at 8:30, 10:30, and 12:30 with the top 6 teams advancing to the final wave. Stop by to cheer on your compadres, fill the room with energy, or see who's brave enough to bring back short short Saturday!

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