TODAY'S WOD

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11.21.17

Announcements Thanksgiving Schedule WEDNESDAY No 7PM THURSDAY 9 AM FREE FOR FRIENDS AND FAMILY FRIDAY 9 AM CrossFit Mayday – CrossFit Warm-up Snatch (8 x 2 Build to heavy) EMOM 8 Every 90 [...]

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11.20.17

Announcements Thanksgiving Schedule WEDNESDAY No 7PM THURSDAY 9 AM FREE FOR FRIENDS AND FAMILY FRIDAY 9 AM CrossFit Mayday – CrossFit Warm-up Ring Dips (5 Sets, strict max effort) E: box [...]

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11.17.17

CrossFit Mayday – CrossFit Warm-up Push Press (Est 1 Rep Max) Metcon (Time) 10 Rounds 2 Bar Muscle Ups 8 Burpees to 6″ Target 16 DB Overhead Squats (Alternate Arms Each Round) Rest :30E: [...]

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11.15.17

CrossFit Mayday – CrossFit Warm-up Metcon (No Measure) EMOM 12 1 Min : 4 Turkish Get Ups (AHAP) 2 Min: 4 Strict HSPU 3 Min: 10 Strict Toes to BarE: Stay light with weight, 4 Negatives or DB [...]

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11.14.17

CrossFit Mayday – CrossFit Warm-up Clean and Jerk (15 Min to Est 1 RM) Metcon (Time) 5 Rounds for time 15 Box Jumps 50 DU 1 Rope ClimbE: 14/10, 2x singles, 3 Rope pulls from ground P: 24/20 [...]

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