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  • Hero WOD Friday 06/24/2017

    By admin | In Workouts | on June 22, 2017

    *Dont forget to bring a friend Saturday to the 930am class!! Warm Up: 2 rounds 15 Air Squats 15 walking lunges each leg Dead pull up Hang 1 minute Coach Led Mobility STRENGTH: Strict Press 1RM HERO WOD: AMRAP 26 10 pull ups 15 KB Swings (70/55) 20 Box Jumps (24/20) Cool Down: Skill Work-GET […]

  • Thursday Metcon 06/22/2017

    By admin | In Workouts | on June 21, 2017

    *Big shout out to Dr Kyle for the mobility seminar!! Warm Up 1000m row 50 singles Inch Worm black mat down and back 10 PVC Good Mornings 10 PVC Sots Press STRENGTH- Establish 1RM Deadlift Metcon: AMRAP 18 3 Deadlifts (155/105) 2 Power Cleans 1 Push Press 200m Sprint

  • Wednesday Training

    By admin | In Workouts | on June 20, 2017

    Don’t forget Open Gym from 430-730 to come in and test your 1 rep max! Wednesday June 21, 207 WARM UP 2ROUNDS 400m run 10 PVC shoulder pass thrus 10 PVC high Pulls 10 HRPU COACH LED MOBILITY STRENGTH-Bench Press establish 1 rep max METCON For time (20min cap) 4 Rounds of Cindy Gone Mad […]

  • Tuesday Training 06/20/2017

    By admin | In Workouts | on June 19, 2017

    *We will continue our Olympic Lifting Strength Cycle next week as we use the rest of this week to test our our 1RM!!* WARM UP 2 rounds 400m run 10 PVC Thrusters 10 push ups 10 wall walks COACH LED MOBILITY & SKILL STRENGTH- Establish 1 rep max BACK SQUAT METCON: For Time (20 mins) […]

  • Monday Training 06/19/2017

    By admin | In Workouts | on June 18, 2017

    *Dont forget to check-in on Facebook at HIT Crossfit when you train for a chance to win a visa gift card!! Warm-Up 500m row 10 PVC pass thrus 10 PVC behind the neck press 10 PVC high pulls Coach led mobility & skill STRENGTH: High Hang Power Snatch: 3/3/3/3/2/2 High Hang Snatch Pull: 3×3 Metcon: 21-15-9 […]