16536 SE 362nd Dr.
Sandy, OR 97055
410-978-8505
paleofitbox@crossfitpfb.com

CrossFit -

"Constantly varied functional movements performed at high intensity over broad time and modal domains." -- Greg Glassman
"Forging Elite Fitness"
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Challenge Yourself-

Push your limits everyday!

Results -

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Intensity -

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What is CrossFit?

1st Fundamentals Week Free

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WOD, 22 Nov

WARM-UP
Dynamic Stretches & 1 Rnd PVC Work

OLYMPIC WORK
As a group:
W/Empty Barbell
10 High Hang Pwr Clean
10 Low Hang Pwr Clean
10 Hang Below the Knee (BTN) Pwr Clean
Then:
10 High Hang Squat Clean
10 Low Hang Squat Clean
10 Hang Below the Knee (BTN) Squat Clean
Then:
Squat Clean
5set x 3rep 80%

WOD
20141122
15 Min AMRAP of:
800 meter Run, then:
Max Reps 80ft Farmer Carry, #53/35
*Every 2 Min 10 HR Push-Up

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