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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

CrossFit – Tue, May 27 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 Front Squat (5 x 5) 3

CrossFit – Mon, May 26 Shoulder Press (5 x 5 74%) 5 x 5 74% same weight for all sets Back Squat (6 x 3) 3 x 3 60% 3 x 3 65%

CrossFit – Sat, May 24 Murph BBQ MURPH BBQ Please join us for our traditional gathering directly after our Murph workout this Monday. We will fire up the grill at CrossFit at 10am. Burgers, Pork loin and hot dogs. Please bring your drink of choice and a chair. If you would like to pitch in

CrossFit – Fri, May 23 Shoulder Press (10 x 3 60% ) 10 x 3 60% same weight for all sets

CrossFit – Thu, May 22 Floor Press (6 x 3 add weight each set) 6 x 3 add weight each set Metcon (AMRAP – Reps) On the 2:00 x 8 Rounds: 100 Meter Farmer’s Carry Max Dumbbell Reps Rounds 1-3-5-7: Dumbbell Goblet Squats Rounds 2-4-6-8: Dumbbell Push-ups Dumbbells: 50 / 35 lbs Score: Total Dumbbell