• 27FEB
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    Saturday 150228

    Main – CrossFit Metcon Metcon (Time) In teams of two, with only one person working at a time, complete: 100 Kettlebell Swings (70/55 lbs) 400 Meter Run* 100 Thrusters (45/35 lbs) 400 Meter Run 80 Burpees 400 Meter Run 100 Thrusters 400 Meter Run 100 Kettlebell Swings *Both athletes perform the run at the same

  • 26FEB
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    Friday 150227

    Main – CrossFit IT STARTs TODAY FOLKS! The Open is here. “Its time to put the women/men and children to bed, and go get some FUCKEN DINNER!” Gymnastics Weighted Pull-Ups (5×2. Rest 30 seonds.) immediately followed by… Strict Pullups (5 sets of 30 sec ME. Rest 30 seconds.) Metcon Metcon (AMRAP – Reps) 3 Rounds

  • 25FEB
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    Thursday 150226

    Main – CrossFit Reminder! for those of you doing the OPEN today is a Rest Day or Active Recovery Day. NO Strength and NO Metcons. Strength Advanced/Intermediate Athletes Perform Every 2 minutes for 12 minutes (6 sets). Front Squat (6×2-3 reps) Build over the course of the sets to today’s heaviest double or triple. Strength

  • 24FEB
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    Wednesday 150225

    Main – CrossFit ALRIGHT! boys and girls the OPEN starts tomorrow night for us on the East Coast. Those of you who are taking this seriously tomorrow is a REST DAY, your welcomed to come in for ACTIVE RECOVERY ONLY! or stretching, and mobility of your choice. Skill Perform Every 2 minutes for 12 minutes

  • 23FEB
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    Tuesday 150224

    Main – CrossFit Strength EMOM for 8 minutes (8 sets) Shoulder Press (Follow Chart Below) Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, After your 8th set. Rest a full 2 minutes and perform below Shoulder Press (3×1 @ 100%-105%) Perform Every 2 minutes for 6 minutes (3 sets) Metcon


Main - CrossFit

Metcon

Metcon (Time)

In teams of two, with only one person working at a time, complete:

100 Kettlebell Swings (70/55 lbs)

400 Meter Run*

100 Thrusters (45/35 lbs)

400 Meter Run

80 Burpees

400 Meter Run

100 Thrusters

400 Meter Run

100 Kettlebell Swings

*Both athletes perform the run at the same time.

* Time Cap 30 minutes.