• 24APR
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    Thursday 140424

    Main – CrossFit Gymnastics Muscle-ups (15 minute Muscle Up progression either on the bar ) Metcon Metcon (Time) 21-15-9 KBS 53/35lb Wall Balls 20/14lb 3 Rope Climbs After Every Set

  • 23APR
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    Wednesday 140423

    Main – CrossFit Metcon (Time) 15-12-9-6-3 C2B Pullups SDHP 135/95lb Push Ups Midline 100 Hollow Rocks

  • 21APR
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    Monday 140421

    Main – CrossFit Weightlifting Hang Clean and Jerk (4 x 2+1 @ 70%. Rest 90 seconds) Weightlifting Back Squat (1 x 6@70%,80%. 1 x 4@90%, 95%. Rest 90 second) Metcon Metcon (Time) 30 Pullups 30 Burpees 20 Pullups 20 Burpees 10 Pullups 10 Burpees

  • 20APR
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    HAPPY EASTER!!

    Main – CrossFit There will be no OPEN GYM today! Have a great day with your family and friends!!

  • 19APR
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    BEACH WOD

    Main – CrossFit Metcon We will be on 73rd and Collins right next to the 4 Vollyball Nets. WOD starts at 10:00am.


Main - CrossFit

Gymnastics

Muscle-ups (15 minute Muscle Up progression either on the bar )

Metcon

Metcon (Time)

21-15-9

KBS 53/35lb
Wall Balls 20/14lb
3 Rope Climbs After Every Set