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Workout Blog

04/17/19

Ali M & Matt F The Rock Barbell Club will meet tonight at 6:30pm. _________ Part I. 14min AMRAP: - 32 Double Unders - 4 Muscle-ups - 8 Clean &...

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04/16/19

Erin G For Time & Total Calories: - Run 1 Mile - 12min Max Cal Row - Run 1 Mile - 12min Max Cal Assault Bike Score Total Time &...

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04/15/19

Tony D We will be closed on Sunday, April 21st.  _________ Part I. Back Squat Waves - 20min 0-7min Build to moderately heavy weight. @8min - 7 Reps @10min -...

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04/14/19

Jane Part I. 6min EMOM: - 5-10 Strict Handstand Push-ups Part II. 5 Rounds For Time: - 21 KB Swings (70/45) - 15 Games Standard Box Jumps (24”/20”) - 9...

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04/13/19

Brendan __________ REMINDER: Macro meeting is Saturday 12:00pm-1:00pm. More info is posted in the gym on the small whiteboard by the coaches table. There will be no Open Gym Saturday,...

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04/12/19

Michelle P & Coach Matt D __________ Introducing CrossFit The Rock's Vitality Class Our Vitality Class is a strength and conditioning class for aging adults looking to make positive changes...

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04/11/19

Charlie L Game of Thrones Fan?? We will be hosting a pool on the 8th and final season of Game of Thrones, which premieres this Sunday at 9:00pm. The challenge...

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04/10/19

Rachel R The Rock Barbell club will meet tonight at 6:30pm.  __________ Part I. Choose one: A) Rogue Invitational WOD #4 7min AMRAP: - 9 Dead Lifts (275/155) - 3...

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04/09/19

Lauren D Part I. Front Squats - 15min 15-10: Build to and complete 10-15 reps at 115/75. 10-0: Every 2min, Complete one Front Squat with a 20sec pause at the...

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04/08/19

Mitch For Time: - 60/48 Cal Row - 50 Dumbbell Snatches (70/50) - 40 Pull-ups - 30 Burpee Box Jump Overs (24”/20”) 18min Cap. Group Mobility

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04/07/19

Kevin Part I. 15min - Build to a challenging complex: - 1 Squat Clean - 1 Front Squat - 1 Push Jerk (Power or Split) Score Heaviest Complex. Part II....

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04/06/19

Tony D 2 Rounds for Time: - Run 1,000m - Row 1,000m - 150 Double Unders - 50 Target Burpees (6”) 34min Cap. Sub 55/44 Cal Bike For Run.

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