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Siteplicity
Mark working through some Overhead Barbell work! – Crossfit Kids: 4:30 p.m. Crossfit Endurance Trail Run: CANCELED DUE TO WEATHER – Metcon “Move Mountains” For time: Run 1 Mile 26 Burpee Box Jumps (24″/20″) 26 Strict Pull-Ups 26 Thrusters (95/65 lbs) 26 Strict Knees To Elbows 26 Kettlebell Swings (24/16 kg)
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Danny and Chad trying to move some mountains! – Gymnastics Gymnastic Skill Work: Take 15 minutes to work on multiple skills from the below list. All progressions and modifications will be acceptable to work on during this time. – Pistols – L sit/Hollow Holds -Handstands/ Handstand Pushups – Muscle ups – Toes To Bar –...
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We will be heading back to Evergreen to ride the Alderfer/Three Sisters/Dedisse Tour.  We will meet here at 6pm.  
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Heavy Deadlifts! Crossfit Kids: 4:30 p.m. Crossfit Endurance Bike Ride: 6:00 p.m. – Weightlifting Take 12-15 Minutes to build to a heavy 3 rep: Deadlift (Build to a heavy triple)  – Metcon In teams of two, alternate rounds and complete 7 rounds each of: 5 Deadlifts* 10 Hand Release Push Ups *Load with approximately 65-70%...
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Push press and Pull ups to start off the week! – Weightlifting Four Sets: Push Press (3-5 Reps) Rest 90 Seconds Weighted Supinated Grip Pull-Ups (3-5 Reps @ 2110) Rest 90 Seconds – Metcon For time: 10 Wall Ball Shots (20/14 lbs) RX+ 30/20# 1 Ring Dip 9 Wall Ball Shots 2 Ring Dips 8...
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Amanda getting after some heavy cleans! – No Yoga today but we will have a RomWod on for those that need to get swole & flexy! – Metcon  “Get A Grip” Teams of two must complete 100 repetitions of the following complex: 1 Deadlift 1 Squat Clean 1 Front Squat 1 Push Press 1 Push...
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Boot Camp: 8 & 9 a.m. CrossFit Kids: CANCELED FOR REMAINDER OF SUMMER Olympic Lifting: 10 a.m. Supercharged Saturday: 11 a.m. Open Gym: 10 a.m. – Noon
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Swinging into the weekend! – BINGO CARDS ARE DUE TODAY(Friday) !!! – Weightlifting 6 Sets: 3-Position Snatch (High hang, Mid-thigh, then floor) Build over your 6 sets – Metcon In teams of two, alternating complete rounds, perform as many rounds and reps as possible in 8 minutes of: 8 Deadlifts (225/155 lbs) 8 Burpees over...
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We are bringing this weeks run back to Golden to White Ranch’s Rawhide Trail. Directions to where we will meet can be found here. We will meet at 5:30pm.
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