Thursday 2/13

Conditioning Teams of 3 4 Rounds: 4:00 Calorie Row 3:00 Lateral Barbell Burpees 2:00 Deadlifts (225/155)

Shout out to Lindsay! She won a spot in Boot Camp in 2016 Little did she know that would change her fitness life forever! After Boot Camp she started in CrossFit and hasn't looked back. She attends 3-4 days a week and has made it a family affair by introducing CrossFit to her kiddos Corbett and Johnnie. She has a great attitude, is always smiling and is a great member of the community. Great work Lindsay!


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Tuesday 9/29

Strength 3 sets 30-60 Second Active hang 10-15 Deficit Push ups (45/25 plates for deficit) 8-10 Bulgarian Split squats (each side) Rest as needed between sets (1-2 mins) Conditioning "Everything hurts

Monday 9/28

Strength Back Squat 3 reps every 90 seconds for 8 sets Conditioning For Time: 500/400m Row (30/24 Calorie Assault Bike) 100 double unders 200ft Farmer Carry (70s/50s) 100 double unders 500/400m Row (3

Friday 9/25

Strength Front Squat 8x3 - Complete  3 reps every 90 seconds x 8 sets Conditioning A Dance with Dragons Every min (16mins) Even- 200/175m Row Odd -18 Wall Balls (20/14)

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