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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

CrossFit – Wed, May 21 Power Clean (3 x 5 75%) 3 x 5 75% Same Weight all sets Behind the Neck Split Jerk (BTN) (Checkmark) 3 x 5 not to be done heavier than 70-75% 1RM Split Jerk Metcon (Time) For Time]: 2 Rounds: 50 DU5 Power Cleans 2 Rounds: 40 DU4 Power Cleans

CrossFit – Tue, May 20 Front Squat (3 x 5 75% same weight as last week ) 3 x 5 75% same weight as last week

CrossFit – Mon, May 19 Shoulder Press (5 x 5 72%) 5 x 5 72% a little heavier than last week same weight for all sets Back Squat (4 x 2) 2 x 2 75% 2 x 2 80% Metcon (Time) 2 Rounds 15 Strict Pull-ups 30 KBS 24/16kg 600m Run RX Kipping Pull-ups goal

CrossFit – Sun, May 18 H Y R O X (Time) 200m Run 800m Ski Erg 400m Run 1,000m C2Bike 600m Run 800m Row 800m Run 15 Burpee Box Jumps

CrossFit – Sat, May 17 Metcon (Calories) [TEAMS OF 3]5 Rounds Each x AMRAP 2: “X” Power SnatchesMax Calorie Echo Bike Round 1: 18 Power Snatches Round 2: 15 Power Snatches Round 3: 12 Power Snatches Round 4: 9 Power Snatches Round 5: 6 Power Snatches * One Teammate Does Full 2 Minutes, Then Switch