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Workouts will be posted on our  private Facebook Page every Sunday for the week ahead. 

 

Example of a workout on a normal day will look like:

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Bootcamp/SWEAT

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Group warmup followed by:

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A. 3min Amrap 

250m Row

Max DB floor press

Rest 1min. Repeat For 4 Total Sets

B. 3min Amrap

250m Row

15 Kettlebell Swings

Max Ring Rows

Rest 1min. Repeat For 4 Total Sets

C. 1 min on 1min of 

Weighted Plank Holds

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CrossFit :

Group warm up followed by a Strength Portion:

example:

10 min clock

Min 1-3 

*3 Hang Snatches every min on the min 

Min 4-7

*2 Hang Snatches every min on the min

Min 8-10

*1Hang Snatch every min on the min

*Hang Snatch will increase in weight

This will be followed by a Metcon

Metcon example:

15min Amrap

15/12 cals on rower

*5 Hang cleans

12 Toes 2 Bar

*Weight increases every round

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