Month: December 2018
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Tuesday January 1, 2019
Read More: Tuesday January 1, 2019CrossFit Empire South – CrossFit No Classes; Happy New Years!
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Monday December 31, 2018
Read More: Monday December 31, 2018CrossFit Empire South – CrossFit Happy New Year’s Eve! 9:00AM class only. Please come early to warm-up and stretch on your own. Doors will open at 8:30AM. We will be running heats. See you then! Metcon (Time) “Chipping Away 2018” For Time: 20 Power Cleans (95/65)(RX+: 115/80) 18 Front Squats 20 Power Snatches 18 Overhead…
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Saturday, December 29, 2018
Read More: Saturday, December 29, 2018CrossFit Empire South – CrossFit Metcon (Time) “Chad” For Time: In teams of 2 1000 Box Step-Ups at 20″ *Wear a weighted vest, heavy back pack, ankle weights, or anything you can carry. The number may be adjusted to be agreeable between partners.* OR “Blenders” In Teams of 3: (30min cutoff) 3 Rounds 60 Box…
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Friday, December 28, 2018
Read More: Friday, December 28, 2018CrossFit Empire South – CrossFit Snatch Complex Build to a Heavy: Power Snatch + Overhead Squat + Squat Snatch Metcon (Time) “Over and Out” For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead Squats (95/65) 20 Lateral Barbell Burpees 20 Squat Snatches (95/65)
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Thursday December 27, 2018
Read More: Thursday December 27, 2018CrossFit Empire South – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 400 Meter Row 20 Kettlebell Swings (53/35) (RX+ 70/53) 100′ Bear Crawl (RX+ 50′ Handstand Walk)
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