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Thursday at 7pm, join us and watch “Fittest on Earth” on the big screen!   Conditioning: EMOM x30 Min 1: 40 slide boards or :30 Min 2: 3-6 Strict pull-ups Min 3: 200′ plate pinch/farmer carry 25/15 Post WOD: Foam roll/mobility/RomWod

The Opens are almost officially over. Everyone did amazing this year! PRs were made and new skills were achieved! This week is going to be a Deload week before we start our new 12 week cycle next Monday. This Thursday at 7pm join us and watch “Fittest on Earth” the newest CrossFit movie documenting the

  17.5 10 Rounds For Time 9 Thrusters 95/65 or 65/45 35 Double Unders/35 Singles

Come watch Open 17.5 announcement at 8pm!   Conditioning: 2000m bike 1000m row 500 single unders 250 Mountain climber 125 high knees   Post Class: 3 rounds 10 unbroken hang power cleans at max weight RomWod/mobilize/Scap rehab

Strength: Thruster 5×3@87%   Conditioning: 4 rounds 1 min max cals on bike rest 30 sec 1 min max cals on row rest 30 sec   Post Class: Bench press 3×3@92% 50 Diaphragmatic breaths in handstand position

Reminder: In house competition this Saturday! AMRAPx21 50′ dumbell lunge 50/35 14 Dumbell Thruster 50′ dumbell lunge 14 Man Makers   Post Class: Snatch Balance build to 85% RPE for a 4×1 (hold catch position for 3 secs) Jerk build to 85% RPE for 4×1 (Hold catch position for 3 secs)

Conditioning: 3 rounds 2000m on bike 30 Supermans 20 KB swing 53/35 Mobilize/RomWod

Strength: Push press 10 mins to build to heavy single   Conditioning: AMRAPx12 6 push ups 12 hurdle hops 30/24 24 Bicycle sit ups   Post Class: 3 second Eccentric snatch grip Deadlift 5×3@85%

*Our 1st Team In-house Competition, March 25th 9am, pencil it in your calendar* *5,6,9am classes only today* Strength: EMOM x8 @85% Front Squat Load 1 Front Squat 3 Back Squat (SAME MINUTE)   Conditioning: Broken up However you want 300 DU (600 Singles) 4 Peg Board (100 static climbs) 80 GHDSU (200 sit ups)