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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 3/18/2024 Strength A1. Sumo Deadlift, 5 sets of 5/side, building A2. Push Jerk, 5 sets of 5, building Conditioning

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WEEKLY PROGRAMMING

Week # 4 of 6 Monday 3/11/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, across A2. Push Press, 5 sets of 5,

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WEEKLY PROGRAMMING

Week # 3 of 6 Monday 3/4/2024 Strength A1. Single Leg Romanian Deadlift, 5 sets of 5/side, building A2. Push Press, 5 sets of 5,

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WEEKLY PROGRAMMING

Week # 2 of 6 Monday 2/26/2024 Strength A1. Romanian Deadlift, 5 sets of 5, across A2. Strict Press, 5 sets of 5, across Conditioning

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WEEKLY PROGRAMMING

Week # 1 of 6 Monday 2/19/2024 Strength A1. Romanian Deadlift, 5 sets of 5, building A2. Strict Press, 5 sets of 5, building Conditioning

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WEEKLY PROGRAMMING

Interim Week # 1 of 1 Monday 2/12/2024 Strength Deadlift 5 sets of 5, building Conditioning For Time 30 Power Cleans (115/75, Rx+ 155/105) 30/25

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WEEKLY PROGRAMMING

Week # 6 of 6 Monday 2/5/2024 Strength Thruster 1 Rep Max Conditioning “Fran”  21-15-9 Thrusters (95/65) Pull Up Tuesday 2/6/2024 Conditioning CFNYC Aerobic Baseline

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WEEKLY PROGRAMMING

Week # 5 of 6 Monday 1/29/2024 Strength Thruster 2-2-2-2-1-1-1-1, building Conditioning “Fran on Fire” 21-15-9 Clusters (75/55, Rx+ 95/65) Toes to Bar 3x Double

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2024 CrossFit Open Details

Registration for the 2024 CrossFit Open is Here. In February, we will be offering a 4-part CrossFit Open Semi-Private Course that will cover movements, techniques,

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