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Karen

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Saturday Painstorm!

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Blood Drive Alert!

Isabelle will be hosting a blood drive on Tuesday, July 15th.  Guardian Station 51 located @ 1501 S. Yale (Close to Hiro's Sushi).

Let's ALL show our support and show up for it and give up some of that strong CrossFit blood! So many others could use it more than we can! 

Mark your calendars!

"Michael"

CrossFit Hero WOD -"Michael"P7110105
In honor of Navy Lieutenant Michael McGreevy,
30, of Portville, NY, who was killed in Afghanistan
June 28, 2005.

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Pistols, Ring Dips and Pull-ups

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7 Rounds for Time of:



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Deadlift

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Deadlift For Load:

  • 3-3-3-3-3 Rep Rounds


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Grif

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Burpees and Pull-ups

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10 Rounds for Time of:

  • 12 Burpees
  • 12 Pull-ups


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CrossFit Games Final Workout

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  • 30 Squat Clean & Jerks
    • 155 lb. M / 100 lb. W


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Great work today, John. You made some big improvements on your Squat Clean & Jerks. Keep practicing that big shrug!

Free Saturday Workout - CrossFit Games WOD #2

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For Time, 21-15-9 of the following:

  • Thrusters (95 lb. M/65 lb. W)
  • Pull-ups

After Rest...800M Run

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