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Workout of the Day

Archived — Work Outs Of The Day

OPEN GYM OR “BIG SQUAT DAY”

THURSDAY, NOVEMBER 15TH, 2018 Happy Birthday ADRIAN G! Any day CJ squats… is a BIG SQUAT DAY  OPEN GYM OR… SKILL/SWOD “BIG SQUAT DAY” BS 8-5-3-3-5-8 FS 8-5-3-3-5-8 METCON Finisher 5 Minutes AMRAP Assault Bike Cals -or- Rower Calories RX+ REST DAY LEGENDS METCON CROSSFIT KIDS IS
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HARD AND HEAVY

WEDNESDAY, NOVEMBER 14TH, 2018 Happy Birthday Alex H.! “I’m SOOOO ready to go coach, thanks for asking!” WOD METCON “Hard and Heavy” For Time: 15-12-9 Thruster 135/95 Ring Muscle Up [Cap 15Min] SKILL/STRENGTH 15 Mins to Establish  1RM HPSn Gymnastics Cashout 3-4 Rounds: 50m Front
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“FULL-THROTTLE-TUESDA

TUESDAY, NOVEMBER 13TH, 2018 Ryan is excited… Full-Throttle is his ONLY speed!  WOD METCON [GOAL FOR TODAY: No PACE, just GO!] A. For Time: 30/24 Cal Row 30x Wallball 20/14-10 B. For Time: 45x KBS 55/35 30x Box Jump Overs 30/24 C. For Time: 300m Run 30x Burpees
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CROSSFIT TOTAL

MONDAY, NOVEMBER 12TH, 2018 Happy Birthday Melly, Nick Capogna, and COACH MOUTH!!! “And so I tell the guy, ‘when you squat… you gotta DROP DA BOOTYYY.‘” -Coach Mouth     WOD SKILL/SWOD “CrossFit Total” BS 1 -1 – 1 PR 1 – 1 – 1 DL 1 – 1
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WE LIVE FOR REST DAYS

SUNDAY, NOVEMBER 11TH, 2018 HAPPY VETERANS DAY! THANKS TO ALL OF YOU WHO HAVE OR ARE CURRENTLY SERVING THIS GREAT COUNTRY!    NEXT WEEK AT A GLANCE Our goal is to help you plan your week, your Open Gym time, and to help bring your
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