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June 15th, 2018


*REMINDER: There will not be any Open Gym hours tomorrow; Saturday 6/16. We will be at Roanoke Valley CrossFit participating in the Guardian Games! All net profits go to the SPCA, feel free to come cheer on local athletes or volunteer with the competition!

Strength: Weighted pull-up- 3RM (Compare to your 3RM *Chin-up* from 4/26/18)

Conditioning:

For Time

50 Kettlebell swings (50/35)

1 Mile run

50 Kettlebell swings (50/35)


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January 25, 2019

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