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• 23APR

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  Spin Doctor
  

  The weather forecast looks great and the garage door should be open. Get in for some positive vibes to kickstart your week!  😀    Strength Back Squats 10-8-6-4-2 (65-70-75-80-85%) *Lift every 2.5 minutes as a group   WOD Spin Doctor AMRAP 16 minutes 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 KBS (53/35)

  • Posted by MCF
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• 22APR

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  Open Gym
  

  10:00am – 12:00pm Open Gym   Suggested WOD 3 Rounds: 200m Run 25/18 Calorie Row 200m Weighted Run Rest 3 minutes between Rounds   Note: CrossFit Kids has been cancelled for today.  

  • Posted by MCF
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• 21APR

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  Ahead by a Century
  

  Team WOD Ahead by a Century Teams of 3 100/75 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 100 Thrusters (95/65) 100 Toes to Bar 100 Thrusters (95/65) 100 Power Snatches (95/65) 100 Box Jump Overs (24/20) 100/75 Calorie Row   *35 Minute Time Cap

  • Posted by MCF
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