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• 18JUN

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  Rachelle

  Nose Bleed
  

  Strength Push Press Build to a heavy single *12 minutes   WOD Nose Bleed AMRAP 15 minutes 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees over Barbell 9 Push Press (135/95)   *2-3 minute delayed start for 2nd group and then all rowers will be first come first served through the WOD.   Extra Midline (NFT)

  • Posted by MCF
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• 17JUN

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  Trevor

  Happy Father’s Day!
  

  Open Gym 10:00am to 12:00pm   CrossFit Kids 1:30pm – Dads & Kids Class! *note the later start time.

  • Posted by MCF
  • WOD

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• 16JUN

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  Baker’s Dozen
  

  Team WOD Baker’s Dozen Teams of 3 600m of Sprints (100m relay) 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 600m of Sprints (100m relay) 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks

  • Posted by MCF
  • WOD

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