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CALL US TEXT US DROP IN
DROP INFREE CLASS

Category

CrossFit Wod

Tuesday 05.28.2019

May 27, 20190
WORKOUT OF THE DAY STRENGTH: Deadlift, 3-4 warm-up sets then 85% of 1rm 3 sets of 3 reps (3×3) + 1Max effort set WOD: (I could deadlift you.) 13min AMRAP15 Burpees15 DLs60 D-Unders Rx- 225/155S1- 155/105S2- squat thrusts, 95/65, Singles x 2 13min
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Monday 05.27.2019 – MURPH

May 26, 2019, , , , , , , , , , 0
Due to the Holiday, we will be only open for 2 classes. 8:00am and 9:15am.  WORKOUT OF THE DAY: STRENGTH: None. WOD: [ Murph ] – 1 MILE RUN TO START – 100 PULL-UPS – 200 PUSH-UPS – 300 SQUATS – 1 MILE RUN TO FINISH *Option to wear a 20 lb weight vest if you...
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Sunday 05.26.2019

May 25, 20190
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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Saturday 05.25.2019

May 24, 20190
WORKOUT OF THE DAY STRENGTH: NONE WOD: (Level Up) Team Wod 200 Double unders100 Sumo Deadlift High Pulls100 Leg Tosses100 Cal Bike*100 Leg Tosses100 SDLHPs200 D-unders Rx- 75/55S1- 65/45S2- singles, 44/26lb Kettlebell * male teams= 100 cals, mixed= 90 cals, female= 80 cals  
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Member Highlight- Karen Sullivan

May 23, 20190
Q: What brought you in to CrossFit EXP? I wanted to try something that would challenge me and take me out of the mundane gym experience that was doing nothing for me. Q: What was your first impression of CrossFit EXP?  I loved everything from the beginning!  I loved the coaches, their patience and knowledge...
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Thursday 05.22.2019

May 22, 20190
WORKOUT OF THE DAY STRENGTH: DeadLift3-4 warm-up sets, then 3 sets of 5 reps @ 80-85% of 1rm, + 1 set for Max Reps Note Max reps in your comments WOD: (Dragging) “6min AMRAPs, 2min rest AMRAP 11- 10/7 Cals Row15/ 10 HSPUs (15/12 Push-ups) AMRAP 22- 10/7 Cal Bike- 20 Plyo Lunges Rx- 10/7...
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Wednesday 05.21.2019

May 21, 20190
WORKOUT OF THE DAY STRENGTH: Strict Pull-ups2 ME sets on 2mins , then 3-5 reps OTMEM x 6mins, 1-1-1 tempo* * Tempo= 1-1-1 means down for 1sec, pause at bottom for 1sec, hold at top for 1 WOD:(Boxing it) 30-20-10 of- Box JumpPull-up2 X Sit-up 14min Cap Rx-30/24, CTB, GHD (same #)S1-24/20, BW, Sit-upS2-20/14 step-up,...
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Tuesday 05.20.2019

May 20, 20190
  WORKOUT OF THE DAY STRENGTH: Shoulder Press3 -4 warm-up sets, then 3 sets of 5 reps @ @ 80% of 1rm, + 1 set for Max Reps Note Max reps in your comments   WOD: (Excuse my burpee) 1.1.1.2.2.2.3.3.3.4.4.4…of- Burpee Power CleanPush Jerk Rx-185/125S1-135/85S2-95/55 10min AMRAP  
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Monday 05.20.2019

May 19, 20190
WORKOUT OF THE  STRENGTH: Back Squat3-4 warm-up sets, then 3 sets of 5 reps @ 80-85%% of 1rm, + 1 set for Max Reps at 80-85% of 1rm, goal is 6-10 reps) Note Max reps in your comments” WOD: (Stepping up to the bar) Run 400m12/8 Bar M-ups20 Back Squatsx 3 rds 15min Cap Rx-135/95S1-...
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Sunday 05.19.2019

May 18, 20190
WORKOUT OF THE DAY: WOD: [ OPEN GYM ] Come on in and make up a workout from the past week or work on a goat. Open gym hours are 8am-10am.
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