Workout of the Day

Statues

WOD

Playground day.  Come find out!

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Around noon today (Saturday) we will be breaking out the grill to do some cooking and socializing to celebrate the nice fall weather.  Bring some meat, fruit, drinks, or other fare to share with your friends and hang out for the afternoon!

Heavy Musings

Come join the ladies from Lululemon today at 9am for our women’s only CrossFit class!  

WOD

Weighted Pullup 1-1-1-1-1-1-1
+
Complete AQAP:

10DU’s
10 HSPU
20 DU’s
8 HSPU
30 DU’s
6 HSPU
40 DU’s
4 HSPU
50 DU’s
2 HSPU
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This Satutrday around noon we’ll be breaking out the grills to do some cooking and socializing.  Bring something to throw on the fire and hang out with us! No shower necessary following the morning classes!

Give Me the Beat

WOD

5 rounds:
6 TnG power cleans
8 Burpees
100m sprint
Rest 3min between sets

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Anyone up for a little Primal Experiment?

Kick Clap Speaker

Also: We’ll be doing some informal grilling after the group class on Saturday.  Feel free to join in with meats or veggies.  Celebrate the nice fall weather..

WOD

Squat 5-5-5-5-5

then

2 sets:

30 sec max pushpress 95/65
30 sec rest
30 sec max toes to bar
30 sec rest 
30 sec Max Hang Power Snatch 95/65
Rest 3min
Post weight and reps to comments
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Looking for a new sport?  How about kettle bell sport?

 

Silver City

**Plumbing fixed**

WOD

For Total Working Time:
600m Run
-Rest 60sec
25 Burpees
-Rest 60sec
600m Run
-Rest 60 sec
25 Burpees
-Rest 60sec
Run 600m
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Survivor

WOD

A1) Weighted Dips 6 reps 3 sets rest 30 sec
A2) DKBS 12 reps AHAP 3 sets  
B1) Weighted supinated pullups 2-3 reps rest 30sec 4 sets
B2) Weighted step up 8 reps per leg 4 sets
C) 75 Abmat Situps AQAP
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“For the bow cannot stand always bent, nor can human nature or human frailty subsist without some lawful recreation.”
– Miguel de Cervantes Saavedra, Don Quixote de la Mancha

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