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Workout of the Day

Tues, Aug 20th


A lot of energy in that box tonight. Love to see such a big turnout of the cycle! Two B Day shout out’s tonight. First is soon to be coach James. This guy has been a great add to this community this year. James is a outgoing and positive young man who wants the best for himself and the people that surround him. James had Crossfit experience when her arrived but I have seen PR after PR the last month with his Full Clean, Squat, and Jerk. This guy moves well and continues to get better. Happy B Day James! Next up is Bill A. Bill has been a fixture in this community since the early days. He is always laughing and smiling whenever you get the chance to be around Bill. The progress from this guy is ridicules. I remember the early days bill couldn’t Overhead Squat the bar and now this guy is snatch and squatting so much more consistently. I can always count on this man to bring up the energy of any room he walks into, especially outs. Great to have you for another year Bill! See you guys tomorrow

A) 3 Min Row/Assault then every :20 sec for 3 min wallfacing handstand hold/bear crawl/supinated bar hang then 1 min jog

B) Every 1:30 x 10 Sets

Push Press+Push Jerk


12 Min EMOM

1st-10 KB High Pull

2nd-25 Sec DU’s

3rd-30 Sec Assault

C) “The Flavor Saver”

16 Min AMRAP

21 Wallballs 20/14

15/12 Row or 15/10 Cal Assault

9 Snatch 115/75 (Fitness 14 Alt DB Snatch)