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Friday 9-22-17

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For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Time cap: None
Tiebreak: None

This workout begins with one athlete seated on the rower, the handle stowed and the monitor set to zero. At the call of “3, 2, 1… go!” the athlete will reach down, grab the handle and begin rowing. Each team may use only one rower and may switch who is rowing at any time. Once 100 calories have been completed, athletes must slap hands before moving to the pull-up bar and beginning the toes-to-bars. Only one athlete may perform toes-to-bars at a time and may switch who is working at any point. This workout ends when the 100th rep of the toes-to-bars has been completed.

Every second counts in this workout. The team’s score will be the time it takes to complete all 200 repetitions. Time will be recorded in full seconds. Do not round up. If the team finishes in 10:32.7, its score is 10:32. There is a no time cap.

Tuesday 9-19-17

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5 Rounds 

1 minute: Max SDHP (75#/55#)

1 minute: Max push press (75#/55#)

1 minute: Max calorie row


The first week’s team series workouts come out tomorrow! Do you have your team of 2? We will be doing the workouts in our classes on  Friday and Saturday this week. You don’t have to sign up online (you can if you want), just come work out with your friend and have a good time! 

Saturday 9-16-17

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6 Rounds for time

46 double unders

7 hang power cleans (155#/105#)

4 Front Squats

1 Shoulder to overhead


6 yrs. old – Average age for a child diagnosed w/ cancer.

46 – Number of children diagnosed w/ cancer per day.

7 – Number of children that DIE PER DAY from cancer.

4% – Less than 4% of the NIH cancer research budget goes towards pediatric cancer.

1 – The America Cancer Society only gives one cent of every dollar raised for pediatric cancer.

Friday 9-15-17

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AMRAP 20 MIN (20#/14# Vest)

25 pull ups

16 Front Rack Lunges (75#/55#)

25 push ups

16 Front Rack Lunges (75#/55#)

Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins was assigned to the 3rd Battalion, 75th Ranger Regiment of Fort Benning, Georgia.

Hawkins’ friends and fellow service members remember his enthusiasm for CrossFit. He often used CrossFit training with his Fire Team and particularly enjoyed wearing weighted body armor during his workouts.

Hawkins is survived by his wife, Brittanie; and parents, Roy and Sheila.