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CrossFit – Fri, Jun 6 Shoulder Press (10 x 3 63%) 10 x 3 63% same weight for all sets Metcon (AMRAP – Reps) 3 Rounds x AMRAP 1: 5 Devil Clusters, 35 / 25 lbsADV RX Max Bar MU, RX Max C2B 3 Rounds x AMRAP 1: 5 DB Front Squats 35/25 lbs Max […]

CrossFit – Thu, Jun 5 Floor Press (5- 5 – 4 – 4 -3 – 2- 1) add weight each set 2 x 5 2 x 4 1 x 3 1 x 2 1×1 Metcon (Calories) 5 Rounds x AMRAP 2: ADV RX 3 Rope Climbs, RX 10 Pull-ups Echo Bike in Remaining Time 5

CrossFit – Wed, Jun 4 Power Snatch (6 x 3 Climbing) 6 x 3 Climbing Metcon (AMRAP – Reps) 5 Rounds x AMRAP 4:600m Run Max Power Cleans 155/105 Score: Total Power Clean Reps RX 135/95 AEROBIC POWER [LACTATE THRESHOLD]

CrossFit – Tue, Jun 3 Front Squat (5 x 5 ) 1 x 5 70% 3 x 5 75% 1 x 5 80% Metcon (Time) For Time: 120/100 Calorie Row Every 2 Minutes [Starting at 2:00]:10 Lateral Burpees Over Rower AEROBIC POWER [VO2 MAX]

CrossFit – Mon, Jun 2 Shoulder Press (5 x 5 76%) 5 x 5 76% same weight all sets Back Squat (4 x 4) 2 x 4 65% 2 x 4 70%

CrossFit – Sun, Jun 1 Metcon (Time) 2 rounds 1000 m run 15 Burpee Box Jumps 10000m ski erg 15 KBS 1000 m row

CrossFit – Sat, May 31

CrossFit – Fri, May 30 Come join us this Sunday Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery Shoulder Press (10 x 1

CrossFit – Thu, May 29 Join us this Sunday Reminder: Come join us this Sunday to say goodbye to Julianne and her family. They are moving to Albany NY. We wish them all the best. Come by for a drink or just to say goodbye from 3-6pm at LKN Brewery Floor Press (6 x 2

CrossFit – Wed, May 28 Clean and Jerk (3 x 5 75%) 3 x 5 75% same weight all sets Metcon (Time) 5 Rounds For Time: 5 Clean &Jerks (135/95) 400360m Row