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CrossFit – Mon, May 22


This coming Friday, May 26th
White Rock Ale House
7331 Gaston Ave.

Join us to celebrate John’s 5th trip to the CrossFit Games and to say goodbye to our dear friend, Father Arthur, who is being transferred to Washington, DC.

Live music from Suburban Crime Spree -a band with another of our long time gym members and HP dad, Steve Haglund!

All are welcome – Come join the fun!

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

One set of:

Kettlebell Farmer’s Carry x 200m

Two sets of:

Kettlebell Side Bend x 10 reps per side

Kettlebell Suitcase Deadlift x 10 reps per side

Double Kettlebell Sumo Deadlift x 10 reps


Diane – Strict (Time)


“Strict Diane”

Complete rounds of 21, 15 and 9 reps for time of:

225/155 lb Deadlifts

Strict Handstand Push-UpS

For time:

36 Kettlebell Swings

18 Knees to Elbows or Hanging Leg Raises

24 Kettlebell Swings

12 Knees to Elbows or Hanging Leg Raises

12 Kettlebell Swings

6 Knees to Elbows or Hanging Leg Raises

Strength & Skill

Posterior Chain Accessory Progression

Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

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