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Workout of the Day

Sat, Jan 19th


3 B Days to shout out! Lain C, Daniel M, and Speedy. Lain C…the Iron Man competitor turned Crossfitter. This guy has a motor, anyone that can swim 2.4 miles, bike 112 miles, then run a marathon has a motor. Lain is a great guy with a positive demeanor and a willingness to listen and learn. Great having you around Lain happy b day! Next is Daniel M. Daniel has a wrestling background and you can tell. This guy is a grinder, and puts forth a huge effort every time he comes in. Daniel has a bunch of natural ability and picks up even the most technical movements quickly. Its going to be a great year for you Daniel, happy b day. Last but not least is Speedy M. Possibly one of the nicest guys you will ever meet. Speedy has been with us on and off for years. This guy makes every room he walks into better. It has been great to have Speedy back in here consistently, the hour is always better with him a part of it. Happy B Day young man. These are sprints tomorrow and are meant to have a minimum of 1-2 min of rest each round. If you don;t have at least a min rest cut run to street to river instead of 200 and adjust your lunge weight. Go all out, rest, then repeat. They will start to get tough if you push pace. have fun.

A) 38 North Stretch and Warm

B) Every 2 Min x 7 Sets

3 Position Hang Power Snatch (Hi Hang/Above Knee/Below Knee


12 Min EMOM

1st-10 DB Power Snatch

2nd-30 Sec Double Unders

3rd-30 Sec Assault

C) “Run N’ Shoot”

Every 4 min x 6 Sets

200m Run (scale to Street to river if you have less

5 Burpee Box Jumps 24/20

7 Sumo Deadlift High Pull 75/55 (Fitness use Kettlebell)

9 Alt Dumbell Lunge 50/35