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Attention current, past, and future BrewCity CrossFitters! Our 10 Year Anniversary Party is THIS Saturday! Please stop by between noon and 5pm and share some BrewCity memories. There will be beer and Big River Tacos.
We’re also running a great membership special. A full year membership is just $1100! (2011 prices). So bring your friends!
Warm-up 400 M Run, 500 M Row or 1000 M Bike
2 Round
5 Push Up
10 Air Squat
15 Sit Up
2 Round
8/Side Kneeling Bottom Up KB Press
5/Side Thoracic Rotation Stretch
5 Scap Pull Up
10 Glide Kip
2 Round
5 Barbell Row
10 Bench Press Strength 1a: Bench Press (6 x 3, building from 60 to 75%) 1b: Single Arm DB Row (6 x 8/side) Metcon Metcon (Calories) EMOM 16
Min 1 - 30 Sec SB Bear Hug Hold (125/75)[150/100]
Min 2 - 30 Sec GHD
Min 3 - 30 Sec Max Cal Bike
Min 4 - Rest BrewCity Home WOD EMOM 20
Min 1 - 30 sec plank
Min 2 - 30 sec abmat sit ups
Min 3 - 30 sec max 10 yard shuttle run
Min 4 - Rest
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