Wednesday

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Emom 8

Odds 

4 strict hspu

Evens 

30 double unders 

Wod

50 wall balls

40 pull ups

30 burpees

20 pistols 

3 rope climbs 

Long weekend

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Long weekend classes:
Closed Sunday and monday

a class has been added to zenplanner for 10am sunday. If 10 people are signed up for it by 12pm saturday then it will happen.

Also saturdays classes have been changed to the following:
9am-WOD class
10am-WOD class 
11am- COMP class (regional/open prep)
no open gym @12

tuesday

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make sure you bring a long sock for wednesday!

Picture

Strength 
3×10 step over head lunges 
Wod 

5 deads 
5 cleans 
5 snatches 
15 pull ups
X3
@135/95


Monday

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Monday 

2km row

200 double unders

2 km run

Games update

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Scott is all checked in. There is a briefing tomorrow then the fun starts Tuesday! All master workouts have been released. They range from a 1rm deadlift to handstand walking! They will also revist the famous 2007 game wod. Please check out the CrossFit games website for more details!

Friday 

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Picture

Emom 10
Odds 15/12 cal row 
Evens 20 wall balls 

Wod
10 hang squat clean @135/95
20 push ups
30 jumping air squats 
40 kb swings 
2rds 


thursday

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Picture

Emom 7
5 thrusters @135/95

Wod
1000m row
30 shoulder 2 over head @135/95


wednesday 

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Picture

Emom 10
5 power snatchs @95/65
7 back squats 

Wod
40-20
T2b
Db snatches 


Tuesday

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Picture

Emom 10
Odds 
50 du
Evens 
12 pistols 

Wod
3 STRICT hspu
12 deads @135/95
400m run 
3 rds