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WOD 1 . 28 . 20 5 Rounds 10 Deadlifts 225 / 155 20 push ups 30 squats

Kids Classes Monday , Wednesday and Friday are 13-16 years old. Kids Classes Tuesday , Thursday are 8 – 12 years olds. 330 – 4 pm Please bring a friend on Friday and Saturday only. This is to show your friends what CrossFit is and how you have been killing WODS. Also please show up

WOD 1 . 24 . 19 “Helen “ 3 Rounds 400m run 21 KBS 53 / 35 12 pull ups

WOD 1 . 23 . 20 A. 20 rep back squat – add 5 – 10 lbs from last week. B. 10 min AMRAP 10 pisols ( scale 10 lunges ) 10 push ups 100m run

WOD 1 . 22 . 20 EMOM 4 min – 4 reps power clean rest 1 min EMOM 4 min – 3 reps power clean rest 1 min EMOM 4 min – 2 reps power clean rest 1 min EMOM 4 min – 1 reps power clean B. 12 min abs 1 min situps 1

Dunk lady will be here most of the day, you can still get dunked, its not too late to sign up. Bring a suit and towel . The dunk process is done in a semi truck parked outside the gym. Only the dunk lady and you will be in the truck when you get dunked

Happy Martin Luther King Game , classes will run on regular schedule. Fitness challenge , Dunk , all the fun starts tomorrow. WOD 1 . 20 . 20 Love Triangle 6 min AMRAP 12 OHS 75 / 55 15 KBS 53 / 35 Rest 2 min 6 min AMRAP 12 OHS 75 / 95 30

January 17 , 2020 Build to a heavy snatch – 7 min practice 3 rep touch and go snatch – 5 min Isabel 30 snatches for time 135 / 95

January 16 , 2020 A. 20 rep back squat B. 10 rounds or 10 min whatever happens first 40 dubs 1 legless rope climb

WOD January 15 , 2020 24 min EMOM Min 1 : 15 / 12 calorie row Min 2 : 10 toes to bar Min 3 : 10 cal bike Min 4 : 6 Burpee box jump over 30 / 24