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Workout Blog

02/23/20

Shane From CrossFit.com on 2/18/20: “Hard Cindy” 20min AMRAP: 5 Weighted Pull-ups (35/25) - Strict 10 Feet Elevated Push-ups (24”/20”) 15 Squats Holding Plate (45/25) Score total reps.

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02/22/20

Brendan B Part I. 10min EMOM: Odd: 3-5 Muscle-ups Even: 50’ Single Arm Overhead Walking Lunge (25’/hand) Part II. For Time: - 50 Target Burpees (6”) - 1,000m Run -...

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02/21/20

John W RockFit today at 10:45am with Kara. _______ 10 Rounds: Against a 3min Clock: 10 Goblet Squats (55/35) 15 KB Swings (55/35) 15/12 Calorie Row Rest Remainder of Interval.

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02/20/20

Alyssa P Part I. 14min - Power Snatch 1.1.1 - Rest 10sec - Build to a heavy Set. Part II. 12min AMRAP: 12 Dead Lifts (155/105) 9 Toes-to-Bar 6 Shoulder-to-Overhead...

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02/19/20

Bill II RockFit today at 10:45am with Kara. _______ The Rock Barbell Club will meet tonight at 6:30pm. _______ Part I. Front Squat - 16min - Build to a heavy...

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02/18/20

Country for a Cause This is the 2nd Annual fundraising event for the Honor Network. This special event is on Friday, February 28th from 7:00pm to Midnight. Featuring Live Music...

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02/17/20

Marsha & Janice RockFit today at 10:45am with Kara. _______ Strength and Power class tonight at 6:30pm. _______ Part I. Strict Press & Step-up - 16min 6 Rounds: 5 Strict...

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02/16/20

Steve C With a Partner, 24min Clock: AMRAP: Calorie Bike AMRAP: 4 Dumbbell Thrusters (50’s/35’s) 6 Toes-to-Bar 24 Double Unders Partners will alternate between the bike and AMRAP every 3min.

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02/15/20

Guys Night Save the Date - Saturday, March 7th.  Night out in RVC. More details to follow. _______ RockFit today at 11:00am with Kara. _______ For Time: 15 - 12...

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02/14/20

Pop RockFit will meet today at 10:45am with Kara. _______ 4 Rounds for Time: 25 Wall Balls (20/14) 25 SDLHP (75/55) 25 Box Jumps (24”/20”) 25 Push Presses (75/55) 25/20...

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02/13/20

Spring is coming and CrossFit Kids registration is open!! Register today for our 9 week Spring program. Classes start end March! Preschool 3 - 5yr olds Saturday’s 1:15pm - 2:00pm...

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02/12/20

Vanessa RockFit today at 10:45am with Kara. _______ The Rock Barbell Club will meet tonight at 6:30pm. _______ Part I. 10min EMOM: Odd: 7 High Box Jumps Even: 10 Single...

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