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Wednesday May 3rd

May 2, 2023 By Winston Thompson

https://www.instagram.com/p/CrvkBAerI1B/?igshid=YmMyMTA2M2Y=

It’s that time of year again. Murph is coming! I’m sure you’re noticing the preparation shift in that direction. What is your personal goal this year? First time with real pull-ups? Get under an hour? Wear a vest? Go un- partitioned Beat Johnny?
My favorite part is that it really kicks off the summer! We’re going to have BBQ right after again. I’ll be smoking at least one butt. Let me know if you want to bring something on Memorial Day.

Filed Under: WOD

November 19th, Tuesday

November 18, 2019 By Winston Thompson

6 and 7am, noon, 4:30 (open gym) 5:30 and 6:30pm

Extra Reading

What’s the best way to watch what you eat?

Bench Press

(5x5x5+)65, 75, and 85% of 1RM

Metcon (Time)

18-15-12-9-6-3
Ring Dips
Push Ups
Row Cals

Filed Under: WOD

June 12th, Wednesday

June 11, 2019 By Winston Thompson

6 and7am, noon, 4:30(open gym) 5:30 and 6:30pm

Get it Rachel!

Extra Reading

Are you ready to change?

Back Squat (5x5x5+)65, 75, and 85%

CrossFit WOD (Time)

5 Rounds
5 Cleans 155/105
7 Front Squats
9 Pull Ups

Filed Under: WOD

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