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Group PVC Snatch
31heroes photo
CF Kids
Gr Farmers Carry
Caitlin Tire Flip
23
Oct

Friday

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Cash In
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Teams of 2:   1 works 1 rest
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AMRAP-10
5 Pull ups
5 Hollow Rocks
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athletes alternate after completing 1 round
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L2   Banded Pull ups,  Modified Hollow Rocks
L3   Ring Rows,  Abmat Sit ups
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Hard Rock Sofa 
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AMRAP-20
10 Burpee Box Jumps
20 KBS 53/35
200m Farmers Carry 1 KB
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L2   Burpee Step up,  35/25
L3   Modified Burpee Step ups,  26/20
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22
Oct

Thursday

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Hang Power Clean
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Work up to a heavy triple
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Rubber Ducky
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1 Minute BB facing Burpees
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AMRAP-7
5 Hang Cleans 135/95
5 Front Squats
5 Shoulder to Overhead
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1 Minute BB facing Burpees
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Score is Rounds/Reps, document Burpees in comments
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L2   95/65
L3   Modified Burpees,  75/35
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The Buddy LBNC registration is open. Full details (HERE) – post questions to the Member’s Only Page
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Barbells for Boobs is this Saturday
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If you have not registered for a time slot – chime in on the Member’s Page
If you are not working out Saturday – swing by and cheer your classmates on!!!
Fuel for Fire (HERE) and Ace Athletic Apparel will be in the house all morning
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21
Oct

Wednesday


Florian – CrossFit

3.6.9 Complex (Weight)

4 Rounds

3 Press

6 Push Press

9 Push Jerk

@ 80% Press 1 RM

3.6.9 unbroken

rest as needed between sets

DB Rows (:45 Plank between sets)

20
Oct

Tuesday

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Elevated Grace
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30  Clean & Jerks  135/95
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EMOM perform 5 box jumps 30/24
Starting with Box Jumps
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L2   95/65,  24/20
L3   75/35,  Step ups
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3 rounds
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:30 Hollow Rocks
:30 V-Ups
:30 Grasshoppers
:30 Plank
:30 Rest
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No Yoga today!
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Early registration for the Buddy LBNC begins this Wednesday (10/22)
Details post Wednesday as well
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You will need:
1) Your Team Name
2) $50 per Team
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19
Oct

Monday

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Front Squat
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1×5 @ 80%
1×5 @ 85%
2×3 @ 90%
1×2 @ 95%
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pause squats
2×3 @ 65%
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slow descent, 3 mississippi pause, explode up
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L2   Minus 10%

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EMOM-12
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10 Burpees
:30 Pull ups
odd/even
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Score is total Pull ups
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L2   7 Burpees,  Banded Pull ups
L3   Modified Burpees,  Ring Rows
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