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| Class Schedule |
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WOD Blog
 | Sat, Mar 30 2019 |  |
 | Mon, May 27, 2019 at 8:30am MEMORIAL DAY 'MURPH' & FREE FOOD! |
| Sat, Jan 13, 2024 at 8:00am SURVIVE THE HOLIDAYS TEAM COMPETITION |
| Most Recent Benchmark: KAREN 12-28-20 on May 20, 2024 (631 days ago) |
| 10AM WEIGHTLIFTING 3/30/19 | PARTNER WOD 'POINT IT UP CROSSFIT' 3/30/19 | WARM UP 3/30/19 |
10AM WEIGHTLIFTING 3/30/19(Weight) -WARM UP- Walking lunges-20 Air Squats-20 Hip bridge-30sec Hip rotations-20 Prayer pose Downward/upward dog Pigeon stretch Tricep stretch w/lean to side W/ Barbell Deadlift-10 Front squat-10 Full clean -7 A. Full Clean + Pause Front Squat 1 - Clean 1 - Front Squat with pause 1 - Clean 1 - Front Squat with pause *Focus on being explosive standing up out of the clean and the front squat. B. Accessory: Good Mornings: 12-12-12 Rollouts: 10-10-10
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