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CrossFit – Sat, Mar 16 Warm-up Warm Up WOD Metcon

CrossFit – Fri, Mar 15 Warm-up Warm Up Band Warmup- -into- 1 Set 20 Jumping Jacks 10 Romanian Deadlift (empty BB) 10 Air Squats 10

CrossFit – Thu, Mar 14 Warm-up Warm Up Foam Roll-into-Stretching-into-5 Rounds“Rowling”1 Banded Air Squat for every meter over/under 100m(5 Banded Air Squat Max) WOD Metcon

CrossFit – Wed, Mar 13 Warm-up Warm Up 2 sets:15 Banded Pull Aparts15 Banded Chest Flys-into-3 sets30-sec Air Bike (easy pace)5 Bench Press (empty –

CrossFit – Tue, Mar 12 Warm-up Warm Up Band Warmup-into-Snatch Warmup SWOD Power Snatch (1×2) 8:00 EMOM:2 Power Snatches between 60-75% of 1RM* Can drop

CrossFit – Mon, Mar 11 Warm-up Warm Up 3:00 Machine-into-3 Rds10 Walking Lunge Steps + Torso Twist 5 Sit-ups4 Box Step Ups3 Inch Worms WOD

CrossFit – Sun, Mar 10 WOD Metcon EMOM 24Station 1- SkiStation 2- Sandbag HoldStation 3- BikeStation 4- Rest *RPE 8 on the machines *Hold the

CrossFit – Sat, Mar 9 Warm-up Warm Up Hip Halo warmup-into-3 Rds 30-sec bike (each)5 Double Dumbbell Front Squats (lightweight)5 Updowns to Seal Pose +

CrossFit – Fri, Mar 8 For anyone who missed the pre-order on our latest sweatshirts, it will be first come first serve this Saturday (3/9)

CrossFit – Thu, Mar 7 For anyone who missed the pre-order on our latest sweatshirts, it will be first come first serve this Saturday (3/9)