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Push, Pull, Snatch, Thruster

TUESDAY, AUGUST 7, 2018

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WOD
SWOD

Push & Pull Strength Training (want details, show up for class and you’ll see! It’s going to be great!)

METCON

5 RDs for Max Load:
5x H Sq Sn L
5x H Sq Sn R
5x Thruster R
5x Thruster L

Use DB or KB, rest as needed


RX+
SKILL/STRENGTH

Bar Muscle-Ups
5 Sets of 35% Best Set


Deadlift

Build to Heavy Set of 10


METCON

”Captain Insano” 
3 Rounds For Time:
20 DL (245/165)
15/10 Cal Assault Bike
20 Hang DB Rev Lunges (60’s/40’s)
15/10 Cal Assault Bike


ENDURANCE

Day 1: Lets do this. It’s Half Marathon time! Today you will run 2mi at tempo. What’s Tempo mean? Our endurance page has all the info you need!


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

A NIGHT WITH THE ROWDIES…AND THE LARGO/ST. PETE POLICE DEPARTMENTS!

Saturday, August 25th, Coach Slice will be playing Soccer with the Largo Police Department as they compete against the St. Pete Police Department as they raise money for Suncoast Law Enforcemnet Charities.

Tickets are $25.00 and include admission to the charity game and the Rowdies game after that! Slice can bring ticket to the box – just leave money with a Head Coach and they’ll contact Slice to bring the tix!

Soccerflyer

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