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Forging Elite Athletes

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Month: May 2019

Friday 5/31/2019

May 30, 2019May 30, 2019 CFP

Strength Every 30 seconds for 10 rounds (5 mins) 50m Sprints WOD 3 Rounds: 18 Power Cleans 15 Front Squats 12 Push Jerks RX: 95/65 RX+: 115/85 *8min hard cap […]

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Thursday 5/30/2019

May 29, 2019May 29, 2019 CFP

Partner WOD For Time: 100 Wallballs 20/14 1,000 Meter Row 100 Burpees Over the Bar 1,000 Meter Row 100 Overhead Squats 95/65 1,000 Meter Row * One Person works at […]

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Wednesday 5/29/2019

May 28, 2019May 28, 2019 CFP

Strength Every 2 mins for 16 mins (8 sets) 1 Power Snatch + 1 Hang Power Snatch WOD 2 Rounds for time: 50 Thrusters 45/35 25 Strict Pull-ups 25 Strict […]

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Tuesday 5/28/2019

May 27, 2019 CFP

Strength 20 Rep Max Backsquat *build on last weeks weight WOD 15 Min AMRAP 10 Toes to Bar 15/11 Cals on Assault Bike 20 Single Arm Dumbbell Push Press 55/35 […]

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Friday 5/24/2019

May 23, 2019 CFP

Murph  1 Mile Run 100 Pull-ups 200 Pushups 300 Air Squats 1 Mile Run Rx- 20/14 weighted Vest Or service body armor Rx+   20/14 weighted Vest and unpartitioned reps […]

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Thursday 05/23/2019

May 22, 2019May 22, 2019 CFP

Skill/Strength ROMWOD (18-22 minutes of mobility work and stretching) WOD: Row for time: 500 meter row 2 minute rest 1000 m row 2 minute rest 1500 m row 2 minute […]

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Wednesday 5/22/2019

May 21, 2019May 21, 2019 CFP

*Reminder: Memorial Day Murph will be celebrated this Friday! All normal Class times but we will be trying to get the biggest classes going at 6:30am, 8:30am, 3:00pm and 4:30pm. […]

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Tuesday 5/21/2019

May 20, 2019May 20, 2019 CFP

STRENGTH Strict Press Every 90 second for 12 mins (8 Sets): Perform 3 strict Press WOD 18 min EMOM Even: 7 Clean and Jerks 115/85 Odd: 14 Box Jump Overs 24/20 *if […]

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Monday 5/20/2019

May 19, 2019May 19, 2019 CFP

STRENGTH Backsquat 20 rep max *record this number WOD   For Time: 50 ft Handstand Walk (200 ft Bearcrawl) 100 Up Downs 75 KB sumo deadlift high pull 53/35 50/35 […]

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Friday 5/17/19

May 16, 2019May 16, 2019 CFP

-Important announcement- Athletes, every year during Memorial Day weekend, every CrossFit gym around the nation preforms “Murph” in honor of Lt. Michael  P. Murphy. We will be doing Memorial Day […]

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