Monday 130722

Date:

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Zercher squat 
1 – 1 – 1 – 1 – 1 – 1 – 1 

21 – 18 – 15 – 12 – 9 – 6 – 3 rep rounds of:
Deadlift,185# (135#)
GHD Sit-up

Post weight and time to BTWB.

Izzo and the Bro Squad cheering him on.

The CrossFit Games are upon us.  We have two athletes heading to Carson this week.  Think about that.  Two athletes out of the less than 100 from around the world are from our gym.  Pretty amazing actually.

Starting Friday we will have the games streaming on the televisions at the gym.  Plan on coming in and staying around for a while so you can watch Matt and Emmalee dominate.

They have both trained so well, that no matter what gets thrown at them next week they'll be ready.

Good Luck Emmalee and Matt, we will be watching and rooting for you guys.  

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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