3/13/2018

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Meet in the parking lot for 530am! Coach Led Warm-up   5 Rounds For Time: 300m Run 10 DB Thrusters 1:00 Rest   3 Rounds For Quality 20 Hollow Rocks 1:00 plank 20 Russian Twists    

3/12/2018

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Meet in the parking lot for 530am. Be sure to RSVP Coach Led Warmup 3 Rounds For Time 10 Burpee Over DBs 20 Double OH Walking Lunge 30 Goblet Squats 40 Pocket Taps

3/8/2018

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We will only have a 530am class today.  Meet in the parking lot for 530am, be sure to RSVP 45:00 AMRAP @6 5:00 Run Glute Bridge- Full Breathing 5:00 Run Tri Samson Stretch  

3/7/18

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Hey Tribe, tomorrow we will only have a 530am class.  no 530pm. Coach Led Warmup EMOM 20 B2B Run Plank/Plange Hold “X” Burpees Tricep Extensions    

3/6/2018

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Meet in the parking lot for 530am, or 530pm. Be sure to RSVP! Coach Led Warmup 30 Min Amrap 30 DB DeadLift 30 DB Pushpress (15 Each Arm) 30 PVC OHS      

3/5/2018

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Meet in the parking lot for 530am OR 530pm. Be sure to RSVP Coach Led Warmup 5 Rounds For Time B2B Run 10 Burpees 10 Dumbell Clean & Jerks (5 each Arm)   3 Rounds 1:00 Plank 10 V-Ups 20 Russian Twists

3/2/2018

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Coach Led warm up 1/1 2/2 3/3 4/4 5/5/5 etc.   16min AMRAP Dumbell Swuats Dumbell Facing Burpees

3/1/2018

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Meet in the parking lot at 530am or 530pm. Be sure to RSVP! Today’s WOD is all about recovery. 18.2 gets released at 8pm Thursday night. You can watch the live video here https://games.crossfit.com/videos/open/2018   Coach Led Warmup WOD 30:00 AMRAP @ 6 pace 20 Walking Lunge 1:00 Lizard Each Side 20 Walking Toe Touches 1:00 […]

2/28/2018

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Meet in the parking lot for 530am or 530pm. Be sure to RSVP! Coach Led Warmup: Running Prep     5 Rounds, Each For Time: 200m Run 10 Burpees 20 Dumbell Snatch 2:00 Rest between rounds   3x Through For Quality One Arm KB Hold Hip Raise One Leg Glute Bridge Samson Tri Stretch :30 […]

2/27/2018

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Meet in the parking lot for 530am or 530pm. Coach Led Warmup 4 Rounds Each For Time 30 Sit Ups 30 SuperMans 30 Single arm Push Press ( R1-L R2-R ) B2B Farmer Walk 2:00 Rest