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Feedback Please!

We want your opinions, thoughts, and suggestions. Every now and again we like to poll you guys to see how we’re doing, what you’ve been liking, and things we can do better. This is a great opportunity for you to share that great Event idea you had, or give a coach that pat on the back to let them know you’re appreciating what they do. It’s also a great way for us to make sure we’re listening to all of you and coming up with great events and ways to get better. Please take a few minutes and complete the survey linked below.

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Workout of the Day 9/13/2016 – Tuesday


A. Focus: Deadlift
Deadlift 4 x 1 @ 90% 1RM

B. Met-Con
400m Run
3 Bar Muscle-Ups
15 Wall Balls (20#/14#)

CrossFit Lite

A. Met-Con
3 Rounds:
2 Min – Row for Calories
1 Min – Rest
2 Min – V-Ups
1 Min – Rest
2 Min – KB Step-Ups (1.5 pd/1 pd)
1 Min – Rest

Score total reps.

CrossFit 101

Rope Climb

4 Rounds:
200m Run
2 Rope Climbs
20 KB Swings