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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Oct 24 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1950 days ago) |
012122(Time) Warm Up 2:00 Cardio Choice Followed by: 10 Air Squats 10 Cherry Pickers 10 Duck Walk Steps 10 Walking Lunges 10 Quadruped Hydrants 10 Hip Circles (Both ways) 10 Squat Sits to Overhead Reach 10 Cossack Squats Strength Build Up to Front Squat Working weight Conditioning 7 Rounds for time: -150m/100m Row in as few pulls as possible - For each pull complete 1 bodyweight front squat *Hard pulls/increase damper/slow cadence *Heavy unbroken front squat when fresh *Scale - 4 Rounds Score is time and number of pulls Planned: Fri,Oct24,2025 Fri,Jan21,2022
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