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Week of February 5, 2018

February 04, 2018

We had a great time of Saturday with the workout “The Chief.”  I will continue to post our upcoming Saturday workouts until the Open starts in 2 weeks.  I’ll give some strategy ideas or ways to scale to make the workout “work” for you.  This week, the workout will be “Sean” – 10 rounds of 11 Chest to Bar Pullups and 22 Front Squats 75/55.  I will break it down this week, but I think it will be smart to cap it, even with a scaled option, at 20 minutes.

This week:

-Back Squat 5 sets of 3 at 80% on Monday.

– A skill OTM on Tuesday to practice HSPU, DU and Wallball Shots.

– A slightly adjusted version of the MisFit Clean complex on Wednesday with no overhead.

– A building overhead workout courtesy of CrossFit.com

– The MisFit Snatch Complex on Friday

– “Sean” on Saturday.  Make sure you take care of your hands…

BIG HIGH FIVE to Gloria for completing 12,027 kettlebell swings in the month of January! 

Workout of the Day


Back Squat

5 sets of 3, 80% of 1RM



8 Chest to Bar Pullups

8 Kettlebell Swings 53/35

8 Pullups

8 Burpees

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