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Oct 2nd - Nov 22nd

Wednesday night CrossFit 6:30-7:30pm

Friday night Team WOD 6:30-7:30pm


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10-11am with Rachel



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WOD Monday, December 14, 2009

Buy In: Mobility, Med Ball Sit-ups, Burgener Warm-up, DB Snatch review

WOD: "Dead Snowblower"

     AMRAP, 18 min
       21 Dumbbell Snatch R (30#/20#)
       9 Strict Pull-ups
       21 Dumbbell Snatch L (30#/20#)
       9 Knees to Elbows

Cash Out: PNF Stretch´╗┐

On-Ramp WOD

12 min AMRAP

(15) KB Swings

(12) Ball Slams

(9) Burpees

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« WOD Tuesday, December 15, 2009 | Main | Baptism By Fire »