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People with the proper introduction to the movements are able to get momentum faster, achieve better results and are more successful in achieving their goals…

WOD

Programming is one of our top priorities. We believe in programming that pushes you hard, but also allows for proper recovery. Constantly varied is not constantly random!

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Every Saturday at 12:00pm our CrossFit class is free to anyone who wants to come in and give us a try! Come in and see for yourself what makes us the best at what we do.

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May 31 2016

WARM UP – MOBILITY
Quick dynamic joint warm-up then:
2 rounds:
6/leg x Bulgarian Split squats @ (3,2,X,0) – hold the bottom of the last rep for 5-7s
8-10 x Dowel dislocates + 6-8 Overhead squats
10-15 x Hollow rocks + 8-10 Superman lifts
WOD A
2/4 FRONT SQUAT/BACK SQUAT
-In 25 mins complete 5 sets of: 2 Front Squats followed by 4 Back Squats @ 100% of old 1RM Front Squat.
-If the weight too heavy then bring it down slightly so that all sets are makable
-Rest approx. 3 mins between sets
WOD B
PS + OHS + DU LADDER
Complete AMRAP in 10 min:
1 Power Snatch + 1 Overhead Squat + 10 Doubleunders
2 Power Snatch + 2 Overhead Squat + 20 Doubleunders
3 + 3 + 30
4 + 4 + 40… etc.
Rx: 135/85lbs – Scale to no more that 70-75% of 1RM Power Snatch
Continue up the ladder as far as possible.
Score is last complete round number + extra reps completed
ACCESSORY
3 rounds:
10-12 x Weighted hip extensions (@3,0,1,2)
15 x V-ups / Tuck-ups + AMRAP Hollow rocks

WHAT IS CROSSFIT?

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