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CrossFit Sane – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 5 Push-ups 10 Sit-ups 15 Air Squats Partner A completes 1 round while Partner B holds a plank. Switch after [...]

The Pendlay seminar was another great way to spend the weekend. We’ve been fortunate to host Donny Shankle and now Glenn Pendlay. We continue to grow our melting pot of knowledge through [...]

CrossFit Sane – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

CrossFit Sane – CrossFit   Metcon 2k Row (Time) Max Effort 2k Row Cooldown – ROMWOD Box News – Nutrition Challenge weigh-ins due by Saturday.

CrossFit Sane – CrossFit Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20″ (Reps) Push-press [...]

CrossFit Sane – CrossFit   Strength Back Squat (5,5,5,5,5) Extra Work Good Mornings (8,8,8) Weighted Sit-ups (10,10,10) Box Jumps (5,5,5,) Cooldown – ROMWOD

CrossFit Sane – CrossFit Box News – NO class! We’ll be hosting a blood drive from 2pm-7pm. Drop Ins welcome! We’ll also be hosting a Toy Drive and Bake sale as well. [...]

CrossFit Sane – CrossFit Metcon Metcon (Time) 4 RFT: 4 Partner Pulls 20 Partner Russian Twists 20/14 50 Ring Rows Cooldown – ROMWOD Box News – Open gym tomorrow (Sunday) [...]

CrossFit Sane – CrossFit Warm-up – Spikeball Metcon Metcon (Time) 8 RFT 20 sec L-Sit 10 Backsquats 95/55 200m Run Cooldown – Wall Stretch