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  • 7/24/17 Workouts & News
  • Synchronized box jumps CROSSFIT
    8 sets of 5 reps
    Front Squat -Then- AMRAP 4 x 3 Rounds
    3 Power Snatches @95/65 6 Burpees over the Bar 9 Air Squats *1 minute Rest after each AMRAP

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  • 7/21/17 Workouts & News
  • Reminder that there is no yoga this Sunday Have a great weekend and stay cool... CROSSFIT
    Min 0:00 to 8:00
    40 Strict Chin
    ups *in the remaining time do MAX REP Wall Walks Min 8:00 to 16:00
    35 Hang Power

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  • 7/20/17 Workouts & News
  • Legs day for the CrossFit classes... CROSSFIT
    7 set of 5 reps
    @75% of 1 rep max Back Squat -Then- For Time...
    60 Snatches @95/65lbs Every :75 seconds perform 8 Wall Balls *timecap:15mins

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  • 7/19/17 Workouts & News
  • Note: There will no yoga class this Sunday the 23rd.
    We are hosting an all day workshop for DC area trainers.

    CROSSFIT
    7 set of 5 reps
    @75% of 1 rep max Deadlift -Then-
    A
    MRAP 6
    4 Handstand Push

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  • 7/18/17 Workouts & News
  • Note: There will no yoga class this Sunday the 23rd.
    We are hosting an all day workshop for trainers.
    CROSSFIT
    8 Sets of 5 reps
    Floor Press -Then- 5 Rounds

    12-Push Press @115/75 200m Run

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  • 7/17/17 Workouts & News
  • Big thanks to everyone who came out for the BBQ on Friday. The weather kept some people away but in the end cleared up nicely for a good evening of drinks, food and company. CROSSFIT
    Every 90 sec x 12 rounds

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  • 7/14/17 Workouts & News
  • Today is Bring a Friend Day and we finish the day with our Barbecue!!
    If you have a friend joining you for class please have them register in advance HERE
    For the Barbecue: Drinks at 7pm and food at 7:30pm
    We will not be having

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  • 7/13/17 Workouts & News
  • Tomorrow Night is our July Barbecue: Drinks at 7pm and food at 7:30pm We will not be having a BBQ in August so make your plans to join us tomorrow for a drink and bite to eat. If you’d like, you can bring a drink or dish to share

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