July 11, 2020

Hero WOD:“Tommy Mac” 2 Rounds For Time 12 Burpees 12 Thrusters (115/75 lb) 12 Burpees 12 Power Snatches (115/75 lb) 12 Burpees 12 Push Jerks (115/75 lb) 12 Burpees 12 Hang Squat Cleans (115/75 lb) 12 Burpees 12 Overhead Squats (115/75 lb)

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September 11, 2019

QuickFit Warm Up:Get Your Chili Warm2rds10 Box Jumps 10 KBS – Build5 Burpees WOD:18min Clock – :30 on / :30 offBox Jumps KBS – Russian – AHAPBurpees CrossFit:  As a tribute to a day that we will never forget, we will suffer for those that gave their life to allow ours. Warmup:Squat Prep3rds10 FS (Build)10…

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January 21, 2019

This Friday will be the 1st Happy Hour of 2019 and will take place at Zone 28 aka Harmarville Lanes. Festivities begin when you get there or approximately 7pm. Family and friends are welcome Warm Up: Squat Prep3rds:15 Lunge Hold (R&L) *add weight if necessary:30 Side Pillar (R&L)10-8-6 Cleans (Muscle – Hang – Floor) *Build10-8-6…

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September 25, 2018

CrossFit: Warm Up: 2rds PA Clean Warmup Pillar Series 6 Box Jumps (AHighAP) Strength: Hang Power Clean Level 1: Technique Level 2: Heavy 3 WOD: “DT” 5rds 12 Deadlifts (155/105) 9 Hang Power Clean 6 Push Jerk Cooldown: Lumbar and Biceps stretch BodyFit: 257 Warm Up: Ankle Circuit Squat Prep 8min WAMRAP 10 Air Squats…

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March 30, 2017

CrossFit: Warm Up: 2rds 10 Face Pulls 10 KB  Good Mornings 5/5 Single Arm KB Press 1 Speed Ladder 10 True Pushups Strength: Bench Press Level 1: 3 x 5 (+5) Level 2: 4 x 2 (Build) WOD: “Oh Buddy” 4rds 12 Deadlift (155/115) 9 Hang Power Clean 6 Push Jerk 15 Burpees BodyFit: 094…

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