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Thursday April 23

Rest Day/Open Gym 5:30am-10pm Have a friend interested? We have a community WOD every Thursday at 5pm. We’ll warm up together, learn a skill, do a little strength, all before hitting some conditioning. If you’re interested grab a buddy and join us tomorrow at 5! There will be a CrossFit Kids from ...

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Wednesday April 15

General Warm Up Clean Progression Clean Every 90 sec for 12 min 1 Power Clean 1 Clean 1 Jerk 1,000m Row 40 KB Swings (24/16) 30 Lunges (75/45) 20 C2B 10 HSPU Cash Out: Good Mornings 3x5, Hollow Body Hold 3x30, Superman Hold 3x30

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Tuesday December 23

General Warm Up Dynamic Warm Up Jerk Every 90 sec for 15 min 3 reps up to 75% 2 Rounds 3 DL (135/95) 6 Hang Clean (135/95) 9 Burpees 12 T2B 9 Burpees 6 Hang Clean (135/95) 3 DL (135/95) Cash Out: Bench 3x5, Ring Row 3x10

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