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Skills: 3 Position Snatch Strength: 15 minutes to establish a 1 Rep max 3 position snatch WOD: **Skills: Slapping push .....
Skills: Front Squats with pause at bottom Strength: 5×3 Front Squats with 3 second pause at bottom WOD: **Box jumps, .....
Skills: Heaving Snatch Balance Strength: 7×2 Heaving Snatch Balance WOD: **Skills Hand stand push ups, shoulder press, good mornings 5 .....
CFIL’s Owner / Trainer Ted Dreaver will be competing RX Division in the Summer Crush Games August 18th and 19th. .....
Skills: High Hang Snatch Strength: 15 minutes to establish a 1 rep max High Hang Snatch WOD: **Skills Kettlebell Snatches, .....
31 Heroes WOD (revised due to KELLY) **Next year this will be a charity event at CrossFit Iron Legion!! As .....
Benchmark WOD FRIDAY!!! **KELLY** 5 Rounds for Time 400 M Run 30 Box Jumps 24″ 30 Wall Balls 14#/20# to .....
Spread the word!! EVERY Saturday at 9aM is free class to all! Come see what CrossFit is all about! Anybody .....
Skills: High Bar Back Squat Strength: 15 Minutes to establish a 2 rep max high bar back squat WOD: **Skills: .....
Skills: Snatch Grip Push Press Strength: 12 minutes to establish a 3 rep max Snatch Grip Push Press WOD **Skills .....
“Squatting will make you a sexual tyrannosaurus!” Skills: Back Squat Warm up to 85% of 1 RM Strength: EMOM 7 .....
Skills: Snatch – High Hang, Hang, Full Strength: 15 Mins to Establish a 1 RM of the 3 position snatch .....
