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27
Jan

Creek Visit

By: 321go 1 Comment

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CrossFit Creek will be CLOSED today due to the weather conditions.  Drive safe and we will see you soon.

 One of CrossFit Troy's trainer's, Matt Melvin, spent a little time last week visiting our Location for the first time and came to the conclusion that there is no such thing as a "get out of your WOD easy card" (unless you use traditional mainstream training methods).

WOD

Benchmark Wednesday

"Jackie"

Row         1000m 750m 500m 
Thrusters   50      35      25

Pull-ups      21      21     15

One time through 

Men use 45lb bar /Women use 30lb bar. 

Cool Down
Heavy Wall Ball 40 30 20 (go up one size from your usual)

Advanced Intermediate Foundational
Scale to capabilities

Comments

  1. James Humphrey, Jr. says:

    Live to train another day, right? It was really nice seeing Matt at Creek; let’s see more visitors! I miss you guys. : )

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