January 25, 2019

Don’t forget Happy Hour tonight Zone 28 aka Harmarville Lanes. Festivities begin when you get there or about 7pm. Family, friends, sig O’s all welcome. Hope to see you all there! Warm Up: Dynamic Warmup3rds5/5 Reverse Lunge to High Knee *Elevated if necessary*10/10 Single arm KBS – Build:40 Plank with pushup Strength: Weighted Step UpAll…

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October 18, 2018

CrossFit:  Warm Up: Shoulder DROM 3rds 10 Pillar with arm reach 10 Goblet Squat 10 EB Press 50m Sprint (Increase intensity across rounds) Strength: Strict Press Level 1: 3 x 5 (+5) Level 2: 3 x 7 (Build) WOD: “Bright Lights” For Time 4-8-12-16-12-8-4 Goblet Squat (53/35) Goblet Carry Sprint *WOD is performed in suicide…

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