Claim Jumper

"Claim Jumper"

AMRAP 10

5 HSPU
10 Box Jumps (24/20)
20 Walking Lunges

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Old School

Deadlift 1RM

1. Deadlift 1RM
2. CFNE Beast of the East WOD 2
    For Time:
    500m Row
    400m Run

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Today is a good day to PR.

Stiff Upper Lip

"Stiff Upper Lip"

For Time:

21-15-9 Reps of

Overhead Squats(95/65)
Pull Ups

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A Man and His Rock

Clean and Jerk Ladder

"Clean and Jerk Ladder"

1 Clean and Jerk the 1st Minute....
2 Clean and Jerks the 2nd Minute....
Climb as high as possible.
135/95

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The Fort gets after "Cindy"

Jumanji

"Jumanji"

Complete 10,9,8.....3,2,1 Reps for Time of:
Handstand Push Ups
Pull Ups

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Results earned through effort.

Deadlift and Heavy Tabata

1. Deadlift 3x3 @ 90% 1RM
2. Tabata Air Squats and Tabata Situps(45/25)

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Are taking care of yourself by doing mobility work?

Bear Complex

"Bear Complex"

Complete 7 Repetitions of the Following Sequence:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

This equals 1 Round.

Complete 5 Rounds for Max Load.
Rest as needed between rounds.
Cannot rest the bar on the ground.

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Here is a video demo...
http://www.youtube.com/watch?v=0WOP9J7QPwI

Weekend Hours:
Friday July 1st-9,10am and 5,6pm
Sat, Sun, Mon-Closed. Enjoy the 4th!
Tuesday-OPEN!