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Friday 11/13/15 Training

Upcoming Events



November 14th 11am Skill Clinic-Ring Muscle Up


November 26th (Closed)


November 27 & 28 1/2 day 9am Only


December 12 5pm CrossFit Saved 2nd Annual Christmas Party










5 Sets

5 Sumo-Deadlifts

60s Rest

5 Chin Ups

60s Rest






5 Push Ups

10 Sit Ups

200 Meter Run




-Build up in weight each set of the sumo-deadlifts

-Chin ups should be slow and controlled throughout the movement

-Conditioning-if you struggle with push ups work on our progressions we have been doing…if push ups are no problem for you, push the runs hard.