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Saturday, March 14th

Saturday, March 14th



3 Sets:

9 Single Legged Romanian Deadlifts w/ KB (Each Side)

15 Double Dumbbell Bench Press

*Build In Weight


5 Rounds:

15/12 Calorie Bike Erg/Row….200m Run….20 Sprints (If space is available)

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 155/105



AMrAP in 4:00

30 Double Unders/60 Single Unders

10 Pull Ups / Banded Pull Ups / Ring Row

Rest 1:00

AMrAP in 4:00

30 Sit Ups

100m Sprint / 10m Sprints

Rest 1:00

AMrAP in 4:00

15 Push Ups

10 Cal Row

Cash Out: 800m Run/Row Light to Moderate pace



No class, the next available class is Monday at 7:30pm.

CrossFit For Sport [CF4S] is a program designed for young athletes, ages 10-18. Whether you are looking to excel at sports outside the gym or wow college recruiters, our program is for you. We will focus heavily on proper movement mechanics and have a better understanding of functional movements. As athletes progress through the program you will see tremendous improvement in speed, strength, and coordination. We will prioritize making our athletes stronger through safe movement patterns, proper warm up, and mindset development. Each hour long class will involve a group warm up, several lifts, and then a short to mid length conditioning piece.


Monday - Thursday

7:30 - 8:30pm

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