Tuesday

A scene from the Fight Gone Bad IV action last Saturday courtesy of CrossFit Tri-Cities

WOD

For time:

500m Row

Front Squat, 1/2 BW 10/8/6/4/2
Box Jumps, 20 in. box 4/8/12/16/18/20

500m Row

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Monday

Bar-barians

The people have spoken. Check out the new schedule on the right. More new class times are coming soon.

WOD

"Lynne"

5 Rounds:

Max rep pullups

Bodyweight Benchpress, Max reps

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Saturday

We are closed, see yesterday's post. We are doing FGB today.

Friday

Come hang out with us this Saturday, from 9am-2pm for Fight Gone Bad 4 over at CrossFit Tri-Cities in St. Charles. Everyone is welcome, no workout necessary.

Fight Gone Bad IV

We will be closed on Saturday so you might as well head out to St. Charles.

WOD

1 Mile Run

45# Overhead Squat, 50 Reps

1000m Row

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Thursday

WOD

3 Rounds For Time:

Bodyweight Deadlift, 7 Reps

12 Burpees

Wednesday

WOD

5 Rounds for time:

21 Kettlebell Swings

21 Walking Lunge steps

21 Feet Elevated Pushups

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Tuesday

WOD

"Fran"

21-15-9

Thrusters, 95/65
Pullups

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