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19.3 will be this Friday from 430-til last athlete is done.

March 3, 2019

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Regular schedule this week. Except Friday. Friday we host “20.3”/our Halloween party. First heat at 430pm. Get there early to warm up and prep.

October 21, 2019

 

 

Monday 

A)warm up

 

B)deadlifts 

E4MOM  

5-10@70%

5-10@65%

5-10@60%

 

C)3x

300m run 

15 pull ups 

 

D)cool down/Thriller 

 

Tuesday 

A)warm up

 

B)50 busters for time 50s/35s

 

C)thriller 

 

Wednesday

 A)warm up

 

B)1 mike run for time

 

C)back squats E4MOM

9-12@70%

9-12@65%

9-12@60%

 

D)thriller

 

Thursday 

A)warm up

 

B)2K row for time. 

 

C)evening classes will do skill work related to “20.3” (it will be announced at 5pm www.games.crossfit.com)

 

Friday 

“20.3” 

Will be announced via www.games.crossfit.com live cast at 5pm pst. 

 

Regular schedule in the morning. 

 

430 pm first heat for events style “open” work outs. Heats of minimum of 4 people depending on the workout. Pending more info. 

 

Saturday 

“20.3” redos or for those who didn’t do it on Friday. 

 

 

 

 

 

 

 

 

 

 

 

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