Wednesday 10/23

Teams of 2 Jack in the Box

For Time: 1000 Meter Row 50/35 Calorie Bike or 800M Run 25 CTB Pull-Ups 25 Burpee Box Jump Overs (30"/24") 25 CTB Pull-Ups 50/35 Calorie Bike or 800M Run 1000 Meter Row

Shout out to Jack! Jack started in Boot Camp almost 2 years ago. Post boot Camp he rolled into CrossFit and has been crushing it ever since! He attends 3- 4 days a week and always has a great attitude. He brings high energy to class and is always cheering for everyone! Great work Jack!


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Wednesday 1/27

Skill Work: Clean Complex Complete 5 Sets of the following: 1 Clean + 1 Hang Clean *Complex is to be completed unbroken. *All squat cleans. *Work up to a comfortable, moderate weight. * Rest 60-90 Sec

Tuesday 1/26

Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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