Wednesday 5.22.19

Sarah

OPEN & PERFORMANCE
Pausing Front Squat
Build to a Heavy Set of 2

Hang Squat Clean
Build to a Heavy Single

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

FITNESS
Pausing Front Squat
Build to a Heavy Set of 2

Hang Squat Clean
Build to a Heavy Single

“Dirt Nap”
3 Rounds
15 Hang Squat Cleans (95/65)
15 Lateral Barbell Burpees

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Box Brief
Last Week of the Nutrition Challenge!
Weigh out before Friday to get your score to count!

Memorial Day Murph 6am & 8am Classes
Monday the 27th

Tuesday 5.21.19

Heather

OPEN – PERFORMANCE – FITNESS
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups

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Compare Scores HERE

Box Brief
Free Class Friday is Next Week!
June 7th Free Classes All Day
No CrossFit Experience Needed

Monday 5.20.19

Ally

OPEN & PERFORMANCE
“Hot Air” 
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/80)

FITNESS
“Hot Air” 
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (75/55)

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Box Brief
Last Week of the Nutrition Challenge!
Weigh out before Friday to get your score to count!

Memorial Day Murph 6am & 8am Classes
Monday the 27th

Sunday 5.19.19

Lindsey

OPEN & PERFORMANCE
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
50/35 Calorie Bike

OPEN & PERFORMANCE
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
150 Single Unders
50/35 Calorie Bike

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Box Brief
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –
WEIGH OUTS START TODAY
No food, drink, or exercise for 3 hrs
Weigh out on the In Body to finish the Memorial Day Meltdown!
– – – – – – – – – – – – – – – – – – – – – – – – – – – – –

Saturday 5.18.19

Gradon

OPEN & PERFORMANCE
“Buzz Lightyear”
Teams of 3

For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/80)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

 

FITNESS
“Buzz Lightyear”
Teams of 3

For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
3 Rope Climbs

Directly Into…

21 Clean and Jerks (95/65)
21 Clean and Jerks (115/80)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/135)

 

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Box Brief
Nutrition Challenge Ends May 24th
Continue to fill in the attendance board!
**Weigh Outs Start THIS Sunday May 19th**