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Complex

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Weightlifting Back Squat (6×5) EMOM x 6 5 Back Squat @ 60% +5 Metcon Metcon (Time) 21-15-9 Thruster 135/95 200m […]

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Fresh

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 11 5 deadlifts 275/190 18 Wall-ball 20/14 17 burpees, over the bar

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Firehouse

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20 400m Run 20 GHD Sit Ups 15 Box Jump 30/24

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The Other Total

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit The Other Total (Total Weight) Clean Bench Press Overhead Squat

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Fran

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

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DT

Announcements SHCF 2 Years “Strong” Event and Cookout 6/24 @ 9:30am Grab a partner and lets have some fun! You can sign up https://form.jotform.us/71548080784160 Deadline to sign up is 6/18! South Hall CrossFit – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push […]

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Glenn

South Hall CrossFit – CrossFit Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012To learn more about Glen click hereTeams of […]

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Athlete of the Month – June 2017

June Athlete of the Month! Chris Gailey Chris is quiet, but fierce. She’s a mom of two and always on the go. Unless it includes stretching, you can always count on her to be there. Check out what she has to say:   Imagine that you are a new flavor of skittle. What’s your flavor […]

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Copper Head

South Hall CrossFit – CrossFit Weightlifting Hang Clean ((1+1)) E2MOM for 5 Sets perform Hang Clean + Clean – building to a heavy for the day Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 15 20 10m Shuttle Sprint 15 Kettlebell Swings (70/53) 10 Burpee Box Jump (24/20)

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