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June 6th Thursday

June 5, 2019 By Winston Thompson

The fascinating truth behind the KETO diet

Extra Reading

7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Back Squat

(3x3x3x3x3)Metcon

Metcon

9 Minutes
7 Power Cleans 155/105
7 Jerks
10 TTB

Filed Under: WOD

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

February 27, 2019 By Winston Thompson

Extra Reading

What should I eat?

Snatch

(2x2x2x2x2)Hang squat for both

(AMRAP – Reps)

12 minutes
20 Wall Balls
30 Double Unders
10 sit ups

Filed Under: WOD

January 16th, Wednesday

January 15, 2019 By Winston Thompson

6 and 7am, noon, 4:30(Open Gym) 5:30 and 6:30pm

Extra Reading

6 hard truths about dieting

The CrossFit Total

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)

Filed Under: WOD

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