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Tuesday, November 23 2021

Holiday Schedule:

Wednesday: normal morning

4:00-6:00pm Open Gym

Thursday: Closed, Happy Thanksgiving!

Friday: 9:00am only

Saturday: normal schedule

Strength: Back Squat

Every 2 minutes for 14 minutes…

1) 10 reps @ 50%

2) 8 reps @ 65%

3) 6 reps @ 70

4) 4 reps @ 75%

5) 2 @ 80%

6) 2 @85 %

7) 2 @ 90-95%

Metcon: 7RFT

200m Run

10 Wall Balls 20/14

7 Plyo Push-ups

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Tuesday, November 16 2021

Grab a friend and bring them in! This week only we are offering free classes to our athlete's friends. No CrossFit experience needed. Looking forward to seeing some new faces.

Strength: EMOM 6

Strict Press x 2 reps

into…

E2MOM8

Push Press x 2 rep


Metcon: For Time

3 Rounds

15 Push Press 95/65

15 American KB Swings 53/35

400m Run

into…

3 Rounds

16 American KB Swings

16 Push-ups

200m Run

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Thursday, November 11 2021

Morning classes only! 

5:30am

6:30am

7:30am

8:30am

Today we honor all those who have served and sacrificed for our country.

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Hero WOD – “Whitten”

5 Rounds For Time

22 Kettlebell Swings 70/53

22 Box Jumps 24|20 

400m Run

22 Burpees

22 Wall Ball 20/14


Level 3- 4 rounds

Level 2- 11 reps 

Level 1- 3 rounds, 11 reps 

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Wednesday, November 10 2021


Accessory Work: 45 seconds work, 15 seconds rest

-Banded Face Pulls

-Banded Pull-aparts

-Banded Strict press

-Banded Bent-over Row

Metcon: For Time

50|35 Calorie Bike

100ft Goblet Lunge 2|1.5

30 Handstand Push-ups


40|28 Calorie Bike

100ft Goblet Lunge

30 Ring Dips


30|22 Calorie Bike

100ft Goblet Lunge

30 Push-ups


Level 2 – 40|28; 30|22; 20|15 Cals; 20 of Each Push Movement

Level 1- 50’ Lunge; Pike Push Ups, Banded Dips, Regular Push Ups

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Monday, November 8 2021

Strength: E2MOM8

Tempo Front Squat

3-2-1-1

2 Reps

Followed by

E2MOM6

Front Squat

2 Reps 85-95%


Metcon: (15 Minute Cap)

Every 3 Minutes*

25|20 Calorie Row/Ski

-Then AMRAP-

Shoulder to Overhead

*Continue until you complete 30 Reps

RX- 165|115

Level 3- 145|100

Level 2- 115|75

Level 1- 95|50

ADV- 185|125

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Thursday, November 4 2021

Strength: 2 Rounds

50 seconds work, 10 seonds rest

1) Single Leg Deadlift R

2) Single Leg Deadlift L

3) Split Squat R

4) Split Squat L

5) Tempo Goblet Squat 3-2-1-1

Metcon: For Time

40-30-20

Cal Row

Box Jump Over 24/20

Kettlebell Swings 53/35 I

Sit-ups

*every 2 minutes on the minute 10 Push-ups

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Wednesday, November 3 2021 

Midline: In 3 Minutes
30 Hollow rocks
15 V-Ups

In the remaining time:
Side Plank Right side

-Rest 1 Minute-

In 3 Minutes
30 Sit-ups
20 Double Crunches
In the remaining time:
Side Plank Left side 

Metcon: At 0:00
600m Run
30 Overhead Squats 95/65
75 Double Unders

At 9:00

600m Run
20 Overhead Squats 115/75
75 Double Unders

At 18:00

600m Run
10 Overhead Squats 135/95
75 Double Unders

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Monday, November 1 2021

Our 5:30am class is now offered Monday-Thursday!

Strength: 3 Sets

Pause Front Squat x 3 reps

Superset: 1 Minute Plank


Metcon: “The Devils Advocate”

3RFT

20/15 Cal Bike

10 Devil Press 50/35


Accessory Work: 2-3 Sets

15 second static hold on rings

14 Single Leg DB Deadlifts per side

15-20 Banded Face Pulls