Wednesday 190327

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Dynamic Warm Up – Mobility Prepare for.. A: Strength: 1 Rep max Clean (full or power) 1 Rep max Press 1 Rep max Push-Press 1 Rep max push jerk or split […]

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Tuesday 190326

Dynamic Warm Up – Mobility Prepare for.. WOD: 40, 30, 20, 10 Air Squats Hollow Rocks 200m Farmer Carry (Blue/Yellow) Rest 2 Mins… E2MOM – 12 Mins 5 TGU on Each Arm Cool down 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks […]

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Monday 190325

Dynamic Warm Up – Mobility Prepare for.. WOD: Teams of 3: 30 Min of Rowing for Distance Cool down 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.    

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Friday 190322

End of Open BBQ. Heat times start at 530p, we hope to see you all there WODing, Cheering, Supporting, Socializing! Bring a side dish or dessert to share! Theme this week is LETRONO, represent wearing anything Letrono.  Free Week – Have friends or family who want to give Letrono CrossFit a try? The week of […]

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Thursday 190321

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Week 5 CF Open – Letrono CrossFit Theme! BBQ will be happening this Friday Night. Bring a side dish to share, show up cheer on, WOD and eat! Please sign […]

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Tuesday 190319

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Week 5 CF Open – Letrono CrossFit Theme! BBQ will be happening this Friday Night. Bring a side dish to share, show up cheer on, WOD and eat! Please sign […]

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Monday 190318

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Dynamic Warm Up – Mobility Prepare for.. A: Strength 20 Min EMOM Even –  2 High Hang Squat Cleans (Build to about 80% as fast as possible and them maintain […]

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Friday 190315

This weeks theme for Friday Night Throwdown is “Bro Rep” … Heats sign ups start at 5:30pm Dynamic Warm Up – Mobility Prepare for.. WOD: CF Open 19.4 For time: 3 Rounds: 10 Snatches (95/65) 12 bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees Time Cap: 12 […]

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Thursday 190314

Dynamic Warm Up – Mobility Prepare for.. A:  WOD: “Dot Dot Dot” 30 seconds on 30 seconds off 5 RDS of each then 2 min rest in between stations Station 1 Barbell Rollouts max effort Station 2 Assault Bike max effort Station 3 DB Goblet Lateral Lunges 40/30 ROM WOD: Twisted Cross Eagle Saddle or […]

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Wednesday 190313

Dynamic Warm Up – Mobility Prepare for.. A: Strength Back Squat – 5 x 3 B: WOD: For Time: 12 Strict Pull-ups 24 Sumo DLHP 95/65lbs 200 m run 9 Strict Pull-ups 18 Sumo DLHP 400 m run 6 Strict Pull-ups 12 Sumo DLHP 600m run 3 Strict Pull-ups 6 Sumo DLHP 800m run Cool […]

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