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Monday 4/6
Fitness: A. Back Squat - 8 min to find 3RM B. Max UB Pull ups OR Elevated Ring Rows + 3 Rounds 400 m Run 30 Ab Mat Situps 15 Wall Balls (20/14) Performance: A. Back Squat - 8 min to find 3RM B. 4 min AMRAP MU's OR 1 attempt at max UB Pull ups + 3 Rounds for...

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Tuesday 9/9
Fitness : A1. Hang Clean + S2O x 2 x 4 sets Rest 30 Sec. A2. Strict Pull ups x 7 x 4 sets Rest 30 Sec. A3. Tuck ups x 25 x 4 sets Rest 60 Sec. + For Time- 400 m Run 30 KB Swings (53/35#) 10 Box Jumps w/ step down (24/20") 20 KB Swings 20 Box Jumps w/ step d...

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Monday 9/8
Fitness: A. Back Squat x 10 @ 60%, x 8 @ 70%, x 6 @ 75%, x 4 @ 80% B1. Dips x 10 x 3 sets Rest 30 Sec. B2. Hollow Hold x 1 min x 3 sets Rest 30 sec. + 50 DU's or 150 Singles 10 Burpees 40 DU's or 120 Singles 10 Burpees 30 DU's or 90 Singles 10 Burpees 20 DU...

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Monday 8/11
Fitness: A. E2MOM 2 Back Squats @ 75 - 80% + 5 Strict Pull ups or 7 Rings Rows x 6 sets + 5 Rounds 3 Min AMRAP 3 Burpees 6 DB Thrusters (40/20#) 9 KB Swings (53/35#) Rest 1 Min between rounds Performance: A. E2MOM 2 Back Squats @ 80% + 2 - 3 MU's x 6 sets +...

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Thursday 7/31
Fitness: A. EMOM x 12 min Even - 3 Hang Power Cleans @ 70-75% max Clean Odd - 10 Tuck ups + For Time- 30 KB Swings (53/35#) 50 DU's or 25 Cal Row if no DU's 30 HR Push ups 50 DU's or 25 Cal Row if no DU's 30 KB Swings Performance: A. EMOM x 12 Min Even - 3 ...

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Wednesday 7/30
Our very own Bruce Goulart (6AM Class) recently completed the 2014 Lake Placid IronMan! Close to 15 hours of swimming (1.12 Miles), biking (112 Miles) and running (26.2 Miles). This is a huge accomplishment! Congratulations Bruce!!! Next time any of you are...

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Thursday 7/10
The NPGL draft is TODAY! I will have the live feed on at the gym if you want to come by and watch. You guys can also tune in at NPGL.com to watch Coach Kris be selected for the first professional fitness league!   Fitness- Strength: A. 12 minute emom  even-...

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Reminder: Only 9:00am, 10:00am, and 11:00am classes today! Custom Fit Meals will be starting the end of next week! The new CFM fridge will be here Friday and then everyone can start placing their orders. Please check them out at www.customfitmeals.com . Thi...

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Wednesday 6/2
Another up coming event! CrossFit Milford is hosting their 4th Gladiator Gauntlet Race. This is a CrossFitters adventure race similar to a Spartan or Warrior Dash, just local! And to top it off it is a charity event too! All the proceeds will be going to th...
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