Thursday, September 22, 2016

Free CrossFit class tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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Free Skills Class with Coach Nicole tonight at 7:30 pm (pistols and bar muscle ups)

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Thursday, September 22 at 6:30pm, Dr. Jordan Speares  is certified as an Active Release Technique (A.R.T.) provider!  A.R.T. is a patented technique that is used to break up the scar tissue that restricts blood flow and impedes movement.  Register online HERE or standby if seat is empty.

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Muscle Up Technique
Rx: 20 Burpee Muscle Ups for time
Fx: 10-15 Muscle ups

Partner Wod:
With 1 partner working 1 resting alternating every :30
3 Rounds;
40 Power Cleans 115/80, Fx: 95/65
30 C2B, Fx: Pull Ups
20 Push Jerks 115/80, Fx: 95/65
10 Burpees over Bar*

*athlete must open their hips

Strict Press Finisher:
3 x 3 (ME)`