3 rounds of: 13 Seat Rolls 13 Hang Cleans (75/55) 13 Front Squat (75/55) 13 Rollouts Then: 800m RUN to finish
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Whitter
8 rounds for TOTAL Reps of: 20 secs Overhead Lunge (75/45) 10 secs Burpees
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30 Clean & Jerks for time (Ground to Overhead) 135/85
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One round of Helen: 400m Run 21 KB Swings 35/50 12 Pullups One round of Christine: 500m Row 12 Deadlifts 95/155 21 Box Jumps One round of Kelly: 400m Run 30 Wallballs 14/20 30 Box Jumps One round of Annie: 50 hollow rocks 50 Double Unders
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Looking for something new and exciting for the kids to do this summer? RAWCF is offering a one-week summer adventure program from Monday, August 15th – Friday, August 19th, 8:30am – 4:30pm. This camp is for both BOYS and GIRLS ages 7-12. Morning programming consists of basic CrossFit WODs for the kids based out of [...]
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3 rounds for time of: 50 Double Unders 25 Wall balls (20/14) 25 Push Ups (palms off)
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We have recently switched our meat share program to 10 Fold Farms out of Waubaushene. As a sample starter they have put aside 80lbs of quality beef for us this month and are looking for 8 7 1 more taker to pick up their sample of 10lbs each at $7.00/lb. Regularly we are hoping to [...]
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5 rounds for total reps: 135/95 lb thruster, 15 sec rest 45sec 50/15 lb weighted pull ups, 15 sec rest 45 sec Burpee 15sec rest 45 sec
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THIS Sunday, June 26th at 10:30am the 11 girls from École St. Louis in gr. 7 and 8 will be hosting a fundraiser to raise money for BUNNs Kids and Rosewood Women’s shelter. Bring a family member, bring a friend and come out for a scalable workout anyone at any age or fitness level can [...]
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