Month: March 2018

April 2018 Athlete of the Month – Josh Freemole

1. What brought you to CrossFit? Mike Gordon. I was inspired to try CrossFit after I saw how in shape he was. I have worked out at plenty of gyms but would always work out for a few weeks and quit going. I wanted something that would keep me coming back. 2. What was your …
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Friday 3-30-18

1. Buy In EMOM until failure 1 Thruster 95/65lbs Increase by 10/5lbs per round 2. Metcon 6 Rounds w/ a partner 20 Push Press 75/55lbs 15 Bar Facing Burpees 20 Sumo DLHP 75/55lbs Complete a full round then switch (3 each.) ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 Friday Night Lights Dodgeball Tournament …
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Thursday 3-29-18

1. Buy In OVERHEAD SQUAT 10 min Build to a Heavy Set of 7 Reps All repetitions taken from the rack 2. Metcon AMRAP 25 Minutes with a partner Complete a full round then switch Row 250/200m 12 Lateral Burpees over Rower 12 Power Snatch 95/65lbs ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 …
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Wednesday 3-28-18

1. Buy In Every 30 seconds for 10 minutes 2 Power Clean and Push Jerk Partners alternate rounds *choose a weight that is challenging but doable for both partners 2. Metcon AMRAP 20 Minutes with a partner Complete Full Round then switch 10 Push Ups 10 Box Jump Overs 24/20″ 15 Front Squats 115/75lbs ___________________________________________________________________ …
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Tuesday 3-27-18

1. Buy In In 15 Minutes Find 5RM Bench Press 2. Metcon Every 2 Minutes for 20 Minutes w/ a partner 20 Wallballs 20/14lbs Max Rep Sit Ups Complete full 2 minutes of work before switching with partner ___________________________________________________________________ *BOX NEWS* Friday, 3/30/18 – Crossfit LT 18.6 Friday Night Lights Dodgeball Tournament & BBQ 4-7PM


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