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OPEN GYM or GRUNT WORK

Thursday, December 6th, 2018

Happy Birthday JD!

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WOD
SKILL/SWOD

SESSION 3/4
3 Rds NFT:
20x PP 95/65
20 THR 95/65
20 T2B
20 BJOver 24/20
2Min Rest

“Grunt Work”

3-5 Rds NFT:
50m Low-side Sled Push
12 GHD Situps
12 Hip Ext or 6 GHR
50m Right Hand OH, Left hand Front Rack walk
50m Left Hand OH, Right hand Front Rack walk


RX+
REST DAY


LEGENDS
METCON

50′ CONTINUOUS
Row For Meters


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

SOME INFO FROM OUR ONRAMP BOOKLET THAT SOME OF YOU MAY HAVE BEEN HERE LONG ENOUGH NOT TO HAVE SEEN!

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HOLIDAY HOURS

holidays 2018

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