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September 1, 2014 TUESDAY

A1.) Press 4x6-8 A2.) Wtd Mixed GRip Pull Up 4x6-10 start each movement every 90 seconds B.) 3 Sets 12-15 DB Push PRess 10-15 Ring Row Row 300m partner up if needed C.) For Time 10-1 push up 1-10 atomic sit up

August 31, 2014 MONDAY 1 CLASS 9am

A.) EMOTM 10 1.) 5 Power Cleans 2.) HSPU 5-7 reps B.) 3 Rounds For Time 15-12-9 Ba...

August 28, 2014 FRIDAY

A.) Hang Clean into a heavy 3 reps in 15 minutes B.) Front Squat 2 waves on the minute 6-5-4...

August 27, 2014 THURSDAY

A.) Power Snatch 4-4-4-3-3-3 every 90 seconds B.) For Time 30 Overhead Squats 95/65 rest 10 ...

Free Trial Offer: Introduction to Crossfit classes are running for the month of May & June at no cost. Classes are every Saturday and Sunday at 9am. Email Coach Alain at to register.