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Crossfit Thursday

Announcements Labor Day Schedule 9 am & 10 am only. Benchmark Sunday: Isabel 30 snatches for time 135/95 CrossFit 1Force – Crossfit A1: Barbell Incline Bench Press ( 6,6,4,4) A2: Double KB Single leg RDL Metcon (Time) 5 rds 250/200m row 20 Weighted Abmat Situps 200m run

CrossFit Wed

Announcements Labor Day Schedule 9 am & 10 am only. CrossFit 1Force – Crossfit A1: Back Squat (@32×1 tempo 5,4,4,3) A2: Weighted Pull-ups (1-2 reps (drop the weight) Strict Pullups x amrap ) Metcon (AMRAP – Rounds and Reps) 15 min amrap 12 WB (20/14) *can scale up to (30/20) 36 DU 12 KB Swings …
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CrossFit Tuesday

Announcements Labor Day Schedule 9 am & 10 am only. CrossFit 1Force – Crossfit A1: 1-arm Standing Landmine Press (4 x 5 reps per side) A2: Double KB Front Rack Walk ( 4 x 150 ft) A3: Side Plank Hold ( 4 x 20-40 secs per side (can go w) Metcon (AMRAP – Rounds and …
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Metcon Monday

Announcements Labor Day Schedule 9 am & 10 am only. CrossFit 1Force – Crossfit Metcon (5 Rounds for reps) 3 min amrap x 5 sets 12 Walking Lunge Steps 9 PC (115/83) 6 Pushups (can scale up to Bar or Ring Dips) Rest 2 mins actively on AB or Rower + Finisher Work: A.1 1-arm …
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Sunday Benchmark

CrossFit 1Force – Crossfit CrossFit Games Open 12.3 (AMRAP – Rounds and Reps) 18-Minute AMRAP of: 15 Box Jumps, 24″ / 20″ 12 Push press, 115# / 75# 9 Toes-To-Bar