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STUFF TO KNOW ABOUT…

• CrossFit Games Start Today!  Check this out for ways to watch!
• HERO MONTH WRAP… Nice job everyone!  It was a hell of a month.  You guys crushed it.  We didn’t hit all our faves though, so don’t be surprised if one pops up again soon!

CROSSFIT

S&P Cycle: squat – PULL – press – pull – off

A. 1 clean pull + 1 squat clean + 1 hang squat clean x 4-5 sets

C. AMRAP burpee pull-ups in 10 min

• 3 sandbag cleans at the beginning and at the top of every min

CSPORT

A. AMRAP in 24 min
10 HR push ups
10 knees to elbows
15 weighted situps
15 KBS
*at the start, and every 6 min, run 400m

B. AMRAP in 24 min
10 curl to press, balance on 1 leg 5/5
10 DB hang squat clean
10 weighted step ups
10 ab wheels
*at the start, and every 6 min, row 400m

Quote of the Day

“The question isn’t who is going to let me; it’s who is going to stop me.” – Ayn Rand