11-27

Class times: 7&8am 9am – Open gym 15 minutes of Clean and jerk technique work WODDeath by power clean Min 1 – 1 power cleanMin 2 – 2 power cleansMin 3 – 3 power cleansMin 4….….135/95 135/95 use 60% of your maxIf 135/95...

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11-25

Today is the last day to purchase your Fall CFO gear. Here’s the link: http://crossfitofallonmo.com/shop/ Push press3-3-3Push jerk3-3-3 WOD:“Iron Patriot”50 strict press 95/65Each break, stop and do 25 sit ups Thanksgiving: 8am class Friday...

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11-24

Holiday hours: M-W – Normal Thursday: 8am Friday: 7,8,&9am If you didn’t get to order fall gear, we have opened it back up until Wednesday night. Here’s the link: http://crossfitofallonmo.com/shop/ 15 minutes snatch technique work...

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11-23

Holiday hours: Thanksgiving: 8am M- W : Normal Friday: 7,8&9am If you didn’t get to order fall gear, we have opened it back up until Wednesday night. Here’s the link: http://crossfitofallonmo.com/shop/ Back Squat10-8-6-4-2 WOD3 x 3 min...

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11-21

Teams of 2 or 3 21 minutes 100 Push-ups 100 Power Cleans 115/80 75 Shoulder to overhead 115/80 75 TTB 50 burpees 50 box overs 24/20 **get as far as possible with your team. If you complete all reps before 21 minutes, this WOD becomes an amrap!

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“Wes”

Wes For time:Run 800 meters with a 25/15 plateThen, 14 rounds of:5 strict pull-ups4 burpee box jumps, 24/203 cleans, 185/125Then, run 800 meters with a 25/15 lb. plate U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina...

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11-19

Work 20 minutes on the following complexHang snatch + snatch WOD TabatasBox jumps 24/20Rest 4 minutesPower snatches 75/55

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“Work it Wednesday”

Work it Wednesday 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups Rest 2 min 5 min25 DUs10 pushups15 kb swings 53/35 Rest 2 min 5 min15 cal bike or row5 HSPUs20 sit-ups *score is total reps

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11-17

Work the following complex for 20 minutes: 1 hang clean + 1 clean + 2 jerks WOD from the main siteOn a 15-minute clock, for max reps each round:From 0:00-3:00, run 400 meters then do pull-ups Rest 1 minuteFrom 4:00-7:00, run 400 meters then do...

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Address
2001 Trade Center Drive, St. Peters, MO 63376
Phone
(636) 542-8771
Open hours
Mon - Sat