908 2nd Ave, Unit F
Canyon, TX 79015

806-553-0577

03/30/2016

March 29, 2016

Announcements

Hey Girl hey… our New Reebok girl tanks are here and in 3 fresh new colors!
Pick yours up for a cool $20 today, or just tell your coach to put it on your account!
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Saturday Schedule
Ramos Chirosport Teaching & Workout | 10am
**Dr Ramos will be here to teach is about:
– Basic anatomy.
– How to counter the 2 most common mechanisms of injury.
– Correcting common mistakes in CrossFit.
We will working out after and incorporating many of the things we covered during the class.
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Palo Duro CrossFit – CrossFit

View Public Whiteboard

Weightlifting

Push Press (5-4-3-2-1)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 Rep Max

Workout of the Day

Metcon (AMRAP – Reps)

EMOM for 16 Minutes

Odd Minutes: 05 Overhead Squats (95/65) & Max Sit-ups

Even Minutes: 10 Ring Push-ups & Rest.
**Score is Total Sit-ups completed in the 8 Rounds.

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