REMINDER:  On-ramp (Crossfit Orientation) classes in conjunction with mobility & recovery class will be conducted at the new bubble gym on Monday-Friday at 0600hrs on Aug 2-6th!  Instructor COL (ret) Mark Monroe!!

“Fight Gone Bad!”

Three rounds of: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump, 20” box (Reps) Push-press, 75/55 pounds (Reps) Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break [...]

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Bent Over Row (Pendlay Style) 5-5-5-5-5-5

Rest

Every minute on the minute for 10 minutes 5 Hang Power Snatch 95/65 5 Overhead Squats

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Rear Foot Elevated Split Squat 5-5-5-5-5 (ea leg)

Rest

3 rounds for time of : 400 Meter Run 5 Pull Ups 10 Push Ups  15 Double Unders

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Javorek’s Barbell Complex #1 AMRAP In 20 Minutes M95/W65

BB Upright Row  X 6 BB High Pull Snatch  X 6 BB Behind the Head Squat Push Press  X 6 BB Behind the Head Good Morning  X 6 BB Bent Over Row  X 6

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Clean (Squat, Split or Power) 3-3-3-3-3-3

Rest

“FRAN” 21-15-9 Thrusters 95/65 Pull Ups

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Congrats to Nate Ihrke who just returned from FT. Lewis attending a Leadership and Assessment Camp.  Nate scored the second highest in his Regiment on the APFT with a score of 341!!!!  He is a STUD!!!

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Melanie Roach C&J 231lbs at a bodyweight of 116lbs!!!