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AMRAP Friday

Friday, August 13th, 2021 SWOD/SKILL: 5×5 LBBS Alt: 100ft banded Side Steps METCON: 20 min AMRAP:10x Cal Bike or 15x Cal Row 10x Burpee T2B 10x WB UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH NEXT TIME YOU TRAIN. THANK

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Open Gym or Daily WOD

Thursday, August 12th, 2021 SWOD/SKILL: NFT:10! Weighted Pullups-StrictWeighted Dips Work up to a heavy…3 Rep Hang Power Clean 3 Rds:15x Close Grip Bent Over Row 15x Inverted Row 15x GHD Situps UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH NEXT

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Wednesdays Grinder

Wednesday, August 11th, 2021 MOBILITY/GROUP WARM UP: (SEE BOARD) METCON:“Grinder”For Time: 1 mile run50x Back Rack Lunge 95/6550x Push Press 800m Run25x Back Rack Lunge 95/6525x Push Press 400m Run12x Back Rack Lunge 95/6512x Push PresH CASH-OUT: (SEE BOARD) UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST

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Dumbell Tuesday

Tuesday, August 10th, 2021 SWOD/SKILL: 5×5 Deadlift Alt: 10x Good Mornings METCON:2 RFT:40 Dumbbell Hop Overs 50/3530 Push Up + Pull Across20 Double Dumbbell Snatch10 Single Arm Devil Press Right10 Single Arm Devil Press Left UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE

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Running Annie

Monday, August 9th, 2021 SWOD/SKILL: 5×5 Front Squat Alt: 10x Hollow Rocks METCON:  “Running Annie”For Time:500m Run (400+100)50x DU50x Situps400m Run40x DU40x Situps300m Run (200+100m)30x DU30x Situps200m Run20x DU20x Situps100m Run20x DU20x Situps UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A

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15-15-15

Friday, August 6th, 2021 SWOD/SKILL: 5×10 LBBS Alt: 100ft Banded Side Steps METCON: 4 RFT:15x WB 20/1415x KB 55/3515x Burpees -2 min rest- UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH NEXT TIME YOU TRAIN. THANK YOU!  *Please continue to

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Open Gym or Daily WOD

Thursday, August 5th, 2021 SWOD/SKILL: EMOM: 10 min 1x Power Snatch +1x Snatch Balance +1x OHS Spend 15 min working up in weight Snatch (Full Squat)(solid form without failed attempts) METCON: For Time: 100m Lunge800m Run60x Situps 400m Run20x Alt. DB Snatch 50/35 UPDATES/EVENTS/REMINDER: *DUES

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Flight Sim. + Event 4(ish)

Wednesday, August 4th, 2021 SWOD/SKILL: “Flight Simulator” (for time or 15 min AMRAP)5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double Unders METCON: CF Games- Event 4 (ish)For Time: 10-9-8-7-6-5-4-3-2-1HSPUThrusters 135/95 UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH NEXT TIME YOU TRAIN. THANK YOU!  *Please continue

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Games Clean Ladder(ish)

Tuesday, August 3rd, 2021 SWOD/SKILL: 5×5 Push Press Alt: 10x Shoulder Fly’s 10x Front Raises METCON: Similar to Individual Event #6 from the CrossFit GamesClean Ladder with RUN5 RFT:200-m run 1 clean Women: 105-115-135-145-155  Men: 155-165-175-185-205 UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE

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TEST YOUR SKILLS FROM JULY…

Monday, Aug 2nd, 2021 SWOD/SKILL: 5×10 Bulgarian split squat Alt:10x Banded DB SLDL METCON: Put to use your skill work from July…. 5 RFT:5x Bar muscle ups10x T2B 15x Pushups 20x Squats UPDATES/EVENTS/REMINDER: *DUES ARE DUE THE FIRST OF THE MONTH… PLEASE SEE A COACH

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