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9/8/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch High Pulls 5x Muscle Snatch 5x Overhead Squats 5x Sotts Press 10x Box Jump (20/14)WeightliftingEvery :90 for 9:00 perform 4x Touch 'N' Go Squat Snatch -Working Sets -7 Sets TotalSquat Snatch (4-4-4-4-4-4-4)MetconMetcon (Time)21-15-9-6-3 Deadlift (225/155) Box Jump (24/20)Scaling Options:: DL = Load…

9/6/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x BB Int Rotations (per) 10x ThrustersWeightliftingEvery :90 for 9:00 Perform 4x Touch 'N' Go Squat Clean -Working Sets -7 Total SetsSquat Clean (4-4-4-4-4-4-4)MetconMetcon (2 Rounds for reps)2 Rounds: AMRAP 10:00 1000M Row 50x…

9/5/2017

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Crossfit Pushin Weight - CrossFitWarm-up2 Rounds: 2x Front Squats (45/65%) 3x Inch Worms 5x Box Jumps (24/20) 2x Front Squats (55/75%) 3x Lateral Step-Ups (Per) 5x Dislocates (PVC)WeightliftingFront Squat4x3 Front Squat @ 85% of 1RM. -Rest 2:00 between sets.MetconMetcon (Time)50x Overhead Squats (95/65) 50x Burpee Box Jump Overs (24/20)Scaling Options:…

9/4/2017

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Crossfit Pushin Weight - CrossFitMetconDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereWittman…

09/02/2017

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AnnouncementsLabor Day Hours: 9:30 teamer Brunch after for Kara's birthday!!Crossfit Pushin Weight - CrossFitMetcon (AMRAP - Reps)TEAMS OF 2: Max Effort: 2 minutes Assault Bike/ Ski Erg Calories Rest 2 minutes Max Effort: 2 minutes Deadlifts (185/125#) Rest 2 minutes AMRAP 12: 10-9-8-7-6-5-4-3-2-1 Squat Cleans (135/95#) Med Ball GHD/ AMSU…

9/1/2017

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AnnouncementsLabor Day Hours: 9:30 teamerCrossfit Pushin Weight - CrossFitWarm-up3 Rounds: 3x Back Squat (50/60/70%) 5x Ring/Bar Arch to Hollow Swings :30 Jump Rope (Doubles/Singles)WeightliftingPause Squat5x2 Pause Back Squat -@ 80% of 1RM Front Squat -:03 Pause @ Bottom Depth -2:00 Rest between setsMetconMetcon (Time)10 Rounds: 3x Ring Muscle-Ups 20x Double-Unders…

8/30/2017

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AnnouncementsLabor Day Hours: 9:30 teamerCrossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Clean High Pulls 5x Muscle Cleans 5x Front Squats 5x BB Int Rotations (per) 10x Strict Push-UpsWeightliftingEvery :90 for 9:00 Perform 3x Touch 'N' Go Squat Clean -Working Sets -7 Total SetsSquat Clean (3-3-3-3-3-3-3)MetconMetcon (3 Rounds for reps)3 Rounds:…

8/29/2017

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AnnouncementsOpen gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.Labor Day Hours: 9:30 teamerCrossfit Pushin Weight - CrossFitWarm-up2 Rounds: 5x Snatch…

8/28/2017

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AnnouncementsOpen gym this Thursday is from 4-5 only. We will be meeting at Fine Creek Brewing Company for a happy hour/last summer social from 5pm-7. Please come hang with your regular pals and meet some new ones as well.Labor Day Hours: 9:30 teamerCrossfit Pushin Weight - CrossFitWarm-up2 Rounds: 2x Front…

8/26/2017

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Crossfit Pushin Weight - CrossFitMetconMetcon (AMRAP - Rounds and Reps)AMRAP 26:00 100x Doulbe-Unders 50x Deadlifts (135/95) 75x Box Jump Overs (24/20) 40x Calorie Row 50x GHD Sit-Ups 30x Calorie Ski ErgScaling Options: DU = Singles + 10x Burpees DL = Load (115/75) (95/65) BxJO = Height Cal Row = Calories…