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Monthly Archives: April 2013
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Join us for Row Class tonight at 6pm! 1) Deadlift: 3 x 3 reps 2) Row 1,000m then immediately complete 3 rounds 15 power cleans (95/65 lbs) Run 200m then immediately complete 3 rounds 10 burpess Run 200m Endurance WOD: (Complete 3 hours before or after Performance WOD) Run- off Tri- swim- 4 x 200m with Read more »

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1) 3 rounds not for time: max strict pull ups (5 minimum or weighted if you can get 10 or more strict) 5 dragon flies 2) 5 rounds for time: Run 200m 20 push ups 50 double unders Endurance WOD: (Complete 3 hours before or after Performance WOD) Run- 2 x 200m 2 x 400m 2 x Read more »

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April in the Park this Saturday, 10am at Compton Park. There will be a separate workout for the kids so bring the family and invite your friends! There will be no 9am or 10am class at the gym on Saturday. Foundations and Open Gym will still be held at the scheduled times. 1) Deadlift: 3 x 3 Read more »

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April in the Park this Saturday, 10am at Compton Park. There will be a separate workout for the kids so bring the family and invite your friends! There will be no 9am or 10am class at the gym on Saturday. Foundations and Open Gym will still be held at the scheduled times. Yoga for Athletes tonight Read more »

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Rowing class tonight at 6pm. In case you didn't realize, rowing, yoga and mobility classes are included in your membership - no extra charge. Try it out! 1) Tabata (20s work, 10s rest, 8 rounds): hollow position hold superman position hold 2) Complete the following for time: 400m farmers carry w/ kettle bell (24/16kg) then, 21 - Read more »

 

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CrossFit 28
3201 Skyline Dr. Pineville
LA 71360