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Let’s all do our part to try and keep everyone healthy.
Wipe down your gear after use. |
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10/25
Saved by the Barbell 3 rounds for max reps of: 1 minute of Burpees 1 minute of Wall Balls 20/14 1 minute of Deadlift 115/75 1 minute of Wallball Situp 20/14 1 minute of Hang Power Clean 115/75 Rest 1 minute Women: 285 Steph K. Men: 312 Steve B. 10/26 Alpine 6 Rounds 45 seconds Hip Extensions 45 Seconds Bounding Steps 10/27 Death By 2 minute Tire Flips jump through 1 rep on the first minute 2 reps on the second minute keep increasing reps until you cannot get all of the given reps done in the given minute 10/28 1 Rep Max Find your 1 Rep Max Jerk at least 7 reps over 90% Compare to 4/15/20 10/29 Tabata 8 Rounds 20 seconds max KB Lunge @ 20% BS in each hand 10 second rest 20 seconds max Ski Jumper 10 second rest 20 seconds max Air Squats 10 second rest 10/30 5K Run or Row Compare to 8/29/19 10/31 Weight Ladder Clean and Jerk Perform 1 rep every minute Start at 50% of your max go up 10# every minute after 75% go up 5# each minute Compare to 5/22/19
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Grit Montana will be here with Spartan training tomorrow from 8-9am. Feel free to come down and check it out.
Canadian Army Master Corporal Erin Doyle, 32, was killed in a firefight August 11th, 2008 in the Panjwaii District, Kandahar Province, Afghanistan. He is survived by his wife Nicole and his daughter Zarine.   Erin 5 Rounds For Time 15 Dumbbell Split Clean (40/30 lb) 21 Pullups Men's: 10:20M - Tate Women's: 14:31 - Sami Recovery: 3 Rounds 500 Meter Row 10 Russian Twist There has been a lot of interest in doing a contest. We have been trying to figure out a safe way to hold one and have decided on the format we had last year (several workouts, on your own, over an extended time period.)
This will take place from the Monday after Thanksgiving until New Year's Eve. There will be 5 workouts to be completed over this 5 week period. You can do the workouts in any order and as many times as you want. The workouts will be based around the CrossFit Hero WOD's. There will be an Rx and Scaled division. If you only have to scale one workout you can stay in the Rx division, but will be penalized for scaling. There will be 6 winners, Rx Men, Rx Women, Scaled men, Scaled Women, Blind date Rx, and Blind Date Scaled. We will release 20 possible workouts next week, and then pair them down before the comp. More information will be forth coming as we make our minds up on how this will all workout. Sign up sheets will be posted next week. -C- Amateur FGB 5 Rounds 1 min max Floor Wiper 1 min max Horizontal Kettlebell Swing @ 33% snatch 1 min max Ski Jumper 1 min rest Recovery: 10 Minutes Box Steps   In this article, we’re going to share 7 ways to lower your stress through nutrition by providing examples of foods and nutrients that are key in supporting your body’s functions in maintaining balance, and therefore, health.
7 Nutrients to Help Lower Your Stress Levels  Alpine 6 Rounds 90 seconds max Front Squat @ 55% 3 minute rest Recovery: 2 Rounds 400 Meter Run/Walk 15 Shoulder Press  Open Test AMRAP 20 50 Wall Balls (20,14#) 50 Double Unders 40 Box Jumps (24,20#) 40 Toes-to-Bar 30 Chest-to-Bar Pullups 30 Burpees 20 Clean (145,100#) 20 Jerk(145,100#) 10 Snatch (145,100#) 10 M Muscle Up Scores uncontested Recovery: 4 Rounds 15 Calorie Bike 15 Sit Ups  Try this recipe for gluten free banana bread from Shae P.
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