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Wednesday, February 1 2023

Strength: Back Squat

Set 1: 3 reps @ 80% of 1-RM

Set 2: 2 reps @ 85%

Set 3: 1-2 reps @ 90%

Set 4: 1 rep @ 94%

Set 5: 1 rep @ 94-98%

Set 6: 1 rep @ 101+%

Rest 2-3 minutes between sets

Metcon:Every 4 minutes, for 12 minutes (3 sets) for times of:

25/18 Cal Bike

10 Front Squats 175/115

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Tuesday, January 31 2023

Strength: 3 Sets
Tempo Bench Press x 10 reps @ 21X1
Rest 30 seconds
Ring Row x 10 reps
Rest 60-90 seconds

Metcon: 4 RFT
500 Meter Row
40 Double-Unders
10 Single-Arm Dumbbell Push Press* (left side – 50/35
10 Single-Arm Dumbbell Push Press* (right side – 50/35

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.

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Monday, January 30 2023

Metcon: “CrossFit Games Open Event 22.2”Complete rounds of 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 reps for time of:

Deadlift (225/155 lbs)

Bar-Facing Burpees

Mandatory Time Cap = 10:00

Today is a great opportunity to compare your efforts to one of last year’s CrossFit Games Open workouts. If you participated last year, perform the workout with the same customizations used last year for an apple-to-apple comparison. If you didn’t participate in the Open last year, this is a great opportunity to get a baseline understanding of goals you should push for in the 2023 Open.

Metcon 2:

Complete as many rounds and reps for quality and muscle activation in 16 minutes of:

50-Foot Double Kettlebell Front-Racked Carry

100-Foot Double Kettlebell Farmer’s Carry

100 Flutter Kicks

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Thursday, January 26 2023

Strength: Every 3 minutes, for 12 minutes (4 sets) of:
Back Squat

*Sets 1-3: 3 reps @ 90-94% of 1-RM
*Set 4: Max Reps @ 85%

Metcon: Every 5 minutes, for 15 minutes (3 sets) for time:
40 Cal Row
30 Wall Balls 20/14

Note times for each of the three sets, then sum them for a total working time. E.g., 2:58, 3:04, 3:02 = 9:04

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Tuesday, January 24 2023

Please check the website and social media for updates on weather delays/closures.

We will open at 7:30am for morning classes

Strength: Take 20-24 minutes to build to today’s 1-RM Clean

Metcon: “2008 CrossFit Games Finale”

For time:

30 Squat Clean to Overhead 155/105

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Monday, January 23 2023

Strength: Every 2 minutes for 20 minutes….

Jerk Dip + Push Jerk + Split Jerk 70-80%

Metcon: 21.1

For Time

1 Wall Walk

10 Double-Unders

3 Wall Walks

30 Double-Unders

6 Wall Walks

60 Double-unders

9 Wall Walks

90 Double-unders

15 Wall Walks

150 Double-unders

21 Wall Walks

210 Double-unders

15 Minute Cap

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Monday, January 16 2023

Happy MLK Day!

Our class times will be 8 & 9am. Make sure to sign up on zenplanner.

Strength: 4 Sets

Split Squat x 5 reps per side

Superset: DB Lateral Lunges x 10 reps

Metcon: Every 3 minutes for 15 minutes….

10 Hang Power Cleans 115/75

10 Toes to Bar

10 Front Squats

10 Bar Over Burpees

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Tuesday, January 10 2023

Strength: 3 sets for max reps of:

Unbroken Shoulder Press @ 50% of 1RM

Rest 15 seconds

Unbroken Strict Pull-Ups

Rest 3 minutes

Athletes should aim to use a load or assistance that will allow them to achieve at least 8+ reps of each movement in the first set.

Metcon: For time

10 Wall Ball Shots 20/14

1 Ring Dip

9 Wall Ball

2 Ring Dips

8 Wall Ball

3 Ring Dips

…..

1 Wall Ball

10 Ring Dips

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Monday, January 9 2023

Strength: Every minute, on the minute, for 4 minutes (4 sets) of: Clean x 3 reps @ 50-60% of 1-RM

Rest until the clock reaches 6 minutes, and then perform…

Every 90 seconds, for 6 minutes (4 sets) of: Clean x 2 reps @ 70-80% of 1-RM

Rest until the clock reaches 12 minutes, and then perform…

Every 2 minutes, for 10 minutes (5 sets) of: Clean x 1 rep @ 80-90%

Metcon: For time

40/30 Cal Bike

30 Toes to Bar

20 Power Cleans 155/105