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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Dec 29 2017 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3198 days ago) |
Great to be 30(Time) **Warm-up - 15 calorie row 3 rounds (5- push-ups, 10 Air Sqts, 10 KB Deadlift) **Mobilization: Spider-Man Lunge **Workout for the Day - For Time** 30 - Calorie Row (20- Female) 30 - Kettlebell Deadlift 30 - Push-ups 30 - Jumping Squats 30 - V-Ups 30 - Dumbbell Push Press 30 - Calorie Row (20- Female) AB Finisher: 5min worth of Planks (Hands or Elbows) 30 second - hold plank 30 second - rest Then 2 minutes worth of Side Planks (30seconds on, 30 seconds off)
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