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NEWS

Saturday, February 25, 2017

By dennis | In Classes | on February 24, 2017

Saturday Schedule
8:00AM CrossFit
8:45AM CrossFit
9:30AM Yoga
10:15AM Open Gym
12:30PM CrossFit Kids (3-6)
1:15PM CrossFit Kids (7-12)

WOD
In 25 minutes
With a partner
Row 5000m/4000m switching every 500m/400m
Partner performs 200m sandbag carry while partner rows
In remaining time after completing the Row, build in weight in a 3-rep hang squat clean. Men start at either 135 or 95 and women start at either 85 or 55. Each partner performs their 3 hang squat cleans then add 10/5 lbs. Continue adding weight in this pattern until time elapses or partners reach failure.

QuickFit
Instead of the 3-rep hang clean, perform 100 sit-ups then 50 frog-kicks then super man holds for remaining time, switch partners whenever


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