07.04.18

Wednesday, July 4, 2018 Hotshots 19 6 rounds for time of: 30 squats 19 power cleans(135,95) 7 strict pull-ups Run 400 meters On June 20, 2013, nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives while...

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07.03.18

Tuesday, July 3, 2018 Deadlift: 2-2-2-2-2-2 It is time again for us to pick things up and put them down. This time for 2 reps. This will be a building weight scenario, where we will go up to the most we can safely lift 2 times.  

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07.02.18

Monday, July 2, 2018 4 Rounds for time of: 400 Meter Run 30 Thrusters (65,45) 45 Double-unders Welcome to July at CFBC! Today’s workout is light and can be attacked with intensity. Push yourself to run hard and not use that as a break. Have...

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06.30.18

Saturday, June 30, 2018 “Josie” For time, wearing a 20-lb. vest: 1-mile run Then, 3 rounds of: 30 burpees 4 power cleans(155,105) 6 front squats Then, 1-mile run from crossfit.com: Deputy U.S. Marshal Josie Wells, 27, of Harleston...

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06.29.18

Friday, June 29, 2018 12 Minute AMRAP: 5 Deadlifts (285,195)(225,155)(185,135)(135,95) 3 Bar Muscle-ups(5 chest to bar) Only two movements in this heavy, gymnastic skilled workout. Today is the day to get some weight on the bar and move it. If...

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06.27.18

Wednesday, June 27, 2018 For max reps at each station: Tabata dumbbell shoulder presses(35,25)(25,15) Tabata weighted jumping lunges Tabata ring dips (push-ups) Tabata weighted walking lunges Tabata dumbbell push presses Interval training at its...

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