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  • 21SEP

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    Get a Grip

    Get a Grip

    Schedule Notes for Today: There will not be a CrossFit Teens class. Open Gym at 4:45pm.   HIGH INTENSITY INTERVAL TRAINING Join Denise Melanson this Sunday (Sept 24th) and every Sunday until Christmas (9:00am) and see why HIIT is so great and efficient. Interval training that includes cardio, strength and bodyweight movements will help improve cardio,

  • 20SEP

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    Freedom 55

    Freedom 55

    Warm-up, Mobility, Skills and Prep   WOD Freedom 55 55 Power Snatches (95/65) 55 Pull-ups 55 Burpees 55 HSPU   Time Cap is 15 minutes.   Score is time to complete or total reps completed.   After Party 8 Alternating Intervals of 20 sec on / 10 sec off Hollow Hold & Superman Hold   Pictured

  • 19SEP

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    Burning Desire

    Burning Desire

    Strength Deadlift 5-5-5-5 (climbing) After each set complete 6 Strict Pull-ups or 2 Strict Muscle-ups.   WOD Burning Desire AMRAP 10 Minutes 5 Shoulder to Overhead (155/105) 25 Double Unders   After Party 3 Rounds 10 GHD Hip Extensions 10 Toes to Bar   Pictured Here Congratulations to Denise and Tammy for finishing 2nd in the

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