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The Chief

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AnnouncementsSeptember 4th 6-7pm Pelvic Floor Class FREE!! For members and non-members Happy Birthday Jaimie Ryan and Sam Canty and Mason Acheson!! CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRow/Bike/Run Dynamic Mobility Plate Drill Group StretchWeightliftingDeadlift (5-5-5-5-5-5)40,50,60,65,75,85%WorkoutThe Chief (AMRAP - Rounds)Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9…

Run, HSPU

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AnnouncementsSeptember 4th 6-7pm Pelvic Floor Class FREE!! For members and non-members CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)500m row 8 mins. of: 10 shoulder band drills 5 inch worm push-up to down dog 10 KBS Active Samson stretch 30 sec. handstand hold *stretchWeightliftingShoulder Press (5,5,5 5,5,5+)40,50,60,65,75,85% On last set,…

Thrusters, Pull-Ups, Burpees, DUs

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AnnouncementsSeptember 4th 6-7pm Pelvic Floor Class FREE!! For members and non-members CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll 2 min. drill 2 mins. shoulder mobility 2 min. drill 2 mins. hip mobilityWeightliftingThruster (3-3-2-2-2)Super Set thrusters with 30-45 second L-Hold Build in weight each set, keeping in mind now…

DL, BJ

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AnnouncementsSeptember 4th 6-7pm Pelvic Floor Class FREE!! For members and non-members CrossFit Spokane - CrossFitView Public WhiteboardWarm-upRow 300m follwed by 200m arms only 2x 10 KBS 10 Strict Pull ups 10 KB Floor Press 10 Banded Good Mornings 5 Goblet Squats with 3-5 second pause at bottomWeightliftingBench Press (5-5-5-5-5-5+)40-50-60-65-75-85%Metcon (Time)21-15-9:…

Rowing, Burpees

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CrossFit Spokane - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)Foam Roll Dynamic Mobility Static Mobility -banded warrior -barbell tricep smash -oly wall squat w/internal and external rotationMetconMetcon (AMRAP - Reps)30 min. alternating EMOM Even Mins. - 12/10 cal. row Odd Mins. - 12 burpees These numbers are meant to be challenging, but…