Week of Mar 4 - Mar 10

The documentary Sacred Cow is now available to watch for free on Youtube. Companion to the book of the same name, we highly recommend watching this one!

The world is overwhelmed when choosing what to eat. Sacred Cow probes the fundamental moral, environmental and nutritional quandaries we face in raising and eating animals. Focusing on the largest and perhaps most maligned of farmed animals, the cow.

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Workouts for the Week

Monday March 4

12min AMRAP

5 Deadlift (275/155)

20 Lunges

5 Muscle ups or 5 Rows + Dips

20 Sit ups

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OTM x 8

odd) Plank holds

even) Hollow Hold

Tuesday March 5

OT90 x 10

1-5: 1 Front Squat

6-10: 2 Back Squat

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Row Cals

Alternating with a partner:

10-20-30-20-10 Each

7-14-21-14-7

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***NEW CLASS tonight at 630pm!!!***

EMOM OTM x 20 Odd) Clean & Jerk x 1 Even) Handstand Skills

Wednesday March 6

OT90 x 10

odd) 3 Bench Press

even) 3 Weighted Pull ups

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30-20-10

Burpees

Box Jumps (24/20")

Thursday March 7

45/30 Cal Bike/Row/Ski

30 DB Push Press (50/35)

45/30 Cal Bike/Row/Ski

30 DB Front Squat (50/35)

45/30 Cal Bike/Row/Ski

30 DB Thrusters (50/35)

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Banded Side holds

5 x 20-30 sec each side

**24.2 will be released at 2pm today! Head to games.crossfit.com to watch!

Friday March 8

🥳🎂🎉🎈 Happy Birthday today to Derrick Morrin and Sophie Brecht!!

OTMx5: 1 Power Clean

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5 rounds

8 Power Clean (135/95)

15 Toes to Bar

50 Double unders

Saturday March 9

🎈🎉🥳🎂 Happy Birthday today to Greg Potter and Sarah Friesen!!

OT90 x 7: Snatch Balance + OHS or Overhead Squat x 2

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3 rounds:

3 min AMRAP

7 Hang Power Snatch (95/65)

7 Overhead Squat (95/65)

7 Burpees over Bar

3 min Rest

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Rope climbs - 5 sets of 1-3 reps

Sunday March 10

25 min AMRAP

With a partner, one person working at a time

1 round of Cindy each

Row/Ski/Bike 30/20 cals

2 rounds of Cindy each

Row/Ski/Bike 30/20 cals

etc.