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December 26th, 2017


REMINDER:

There will be NO evening classes today. There will be a 9am HIIT class, along with a 9:30am and 10:30am CrossFit. We will resume normally scheduled classes for the remainder of the week.

Strength: Bench Press

Conditioning:

5 Rounds, 1 Minute each station...

Row/Bike

Hang power snatch (75/55)

Kettlebell swing (50/35)

Box Jump (24/20)


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Strength: Power clean + hang (full) clean Conditioning: 50-40-30-20-10 Dumbbell snatches (50/35) *50 Double under's after each round

January 24, 2019

Strength: 10-9-8-7-6-5-4-3-2-1 Strict Pull-up Strict Toes-to-bar Conditioning: 4 Rounds 1 Minute max hang snatches (95/65) 1 Minute REST 1 Minute max sit-ups 1 Minute REST

Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059