03/29/2016

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

Front Squat (3 Reps EMOM for 7 Minutes )

3 @ 40%

3 @ 40%

3 @ 50%

3 @ 50%

3 @ 60%

3 @ 70%

3 Rep Max

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP in 17 Minutes

10 Ring Dips

10 Deadlifts (40% of 1 Rep Max)

400m Run
Rx+ = 60% of 1RM on Deadlifts