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Jan 25th, 2021

Comments: Comments Off on Grin & Bear Complex It
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Grin & Bear Complex It

730 & Noon Pop Up Classes Today. Dress warm for the early class. No Zoom Class tonight. our Class Schedule for all upcoming Pop Up and Zoom times.   Warm-up Box Warm-up 40s Work:10s Rest Lateral Up and Overs Bulgarian Split Squat Right Bulgarian Split Squat Left Step-ups Toes on Box- Push-up, R/L shoulder tap Box […]

Jan 24th, 2021

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Sitting Pretty Sunday

10:45 & Noon Pop Ups Today. Disclaimer – It’s going to be Cold & Windy! Dress the part with heavy gloves, socks and warmers suggested. Check out our Class Schedule for all upcoming Pop Up and Zoom times.   Warm Up 2 Rounds – 30 on 10 off – MB Devil’s Press – Low to High […]

Jan 23rd, 2021

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Snatchies & Overhead Squats

8 & 915am Pop Ups Today. Disclaimer – It’s going to be Cold & Windy! Dress the part with heavy gloves, socks and warmers suggested. Check out our Class Schedule for all upcoming class times.  Click the Zoom link to join Warm Up In 3 Minutes Complete 300m Run 150 Single Unders Then AMRAP Squat […]

Jan 22nd, 2021

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Tabata 300

730 & Noon Pop Up Today.  Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up 2 Rounds -40 KB/Plate Toe Taps (20 Each side) -10 High Plank Hand off to on a Plate with a Push Up -10 Plate Hang Snatch -10 Seated Plate Cross Chop Low to High* -10 Seated […]

Jan 21st, 2021

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Thursday Throwdown

730 & Noon Pop Up Today. The 730am is going to be really cold. Please dress warm and we will give it a shot.  Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm-up 2 Rounds 40s on 10s off -BB Good Mornings -BB Front Squat -BB Press* -MB Hamstring Curls -MB […]

Jan 20th, 2021

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Hot Wheels

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up Run 1 loop then… :30 work/:10  Rest -Lateral Up & Overs -Strict Press -BB Sumo Deadlift -BB High Pull From Mid Hang -BB Front […]

Jan 19th, 2021

Comments: Comments Off on Open WOD 13.1 & Hollow Rock Challenge Week 3
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Open WOD 13.1 & Hollow Rock Challenge Week 3

Pop Up Classes at 730am and Noon Today.  Zoom Class at 530pm.  Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 2 Rounds 10 Push Ups 10 Jump Shrugs 10 Burps 10 Jump Shrug High Pull 10 Squat Thrusts 10 Hang Muscle Snatch 10 Burpees […]

Jan 18th, 2021

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Bike Rack

MLK DAY – Pop Up Class at 9am Today. No Zoom Class Tonight Check our Class Schedule for all upcoming Pop Up and Zoom times.  Click the Zoom link to join Warm-up 6:00 AMRAP 30 Hollow Rocks 25 Plank Ups 20 BB Front Rack Luges 15 Single Leg V-ups 10 BB Lateral Lunges 5 BB […]

Jan 17th, 2021

Comments: Comments Off on Keep It Clean
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Keep It Clean

Pop Up Class at 945 and 11am Today! Check our Class Schedule for all upcoming Pop Up and Zoom times. Warm Up  Run 1 Loop Then 2 Rounds of * 5 Burps 5 Deadlifts 5 Hang Muscle Cleans 5 Power Cleans 5 Burps 5 Press 5 Push Press 5 Push Jerks Strength E2MOM10 Push-jerk 3 […]

Jan 16th, 2021

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The Crossfit Open Is Coming!

Zoom Class Today At 9am. Click the Zoom link to join Check out our Class Schedule for all upcoming class times. The 2021 Open is Coming! The most magical time of the year is back! The 2021 Open is approaching quickly and we want you to get on this 3 week journey with us, we […]