Tuesday 09.02.14

Tuesday 09.02.14

"Pachanga"
7 x 2:00 rounds, resting 1:00 between:
200 Meter Run
7 Deadlifts (315/205)
Max Double-Unders

Box Brief - Let's fill up that September Goal Board!

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Monday 09.01.14

Monday 09.01.14

Happy Labor Day
Open Gym 7:00AM - 11:00AM

CrossFit Team Series Workouts - Weekend One
Teams of 2 Guys + 2 Girls

Box Brief - Last day to register/submit scores for the Team Series!

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Sunday 08.31.14

Sunday 08.31.14

Open Gym 9AM - 11AM
Push Press
5 x 7

Overhead Static Hold
Accumulate 2:00 total - 96/65

"Burner"
On the 2:00 x 7
Guys - 15 Pushups + Row 20 Calories
Girls - 10 Pushups + Row 15 Calories

Box Brief - Open Gym Monday (Labor Day) 7am - 11am!

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Saturday 08.30.14

Saturday 08.30.14

"Kettlebell Hell"
3:00 rounds, resting 1:00 between:

1 - 25 KBS, 15 Burpees, AMRAP KB Snatches
2 - 25 KBS, 15 Burpees, AMRAP KB Clean and Jerks
3 - 25 KBS, 15 Burpees, AMRAP KB Goblet Squats

Rest 5 minutes, then repeat once more.
Rx Weights - 53 / 35

Box Brief - KB4Kids Fundraiser today!

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Friday 08.29.14

Friday 08.29.14

"Tequila Montoya"
3 rounds:
400m Run
21 Pull-Ups
12 Hang Squat Snatches (95/65)

Box Brief - Kev's Going Away @ CFNE tonight

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Thursday 08.28.14

Thursday 08.28.14

"Annie"
50-40-30-20-10:
Double-Unders
Abmat Sit-ups

Box Brief - Kev's Going Away Tomorrow

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