• 22MAY, 2020
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    CALL COACH MARK TO GET STARTED 7065871946

    OR EMAIL CROSSFITSACRIFICE@GMAIL.COM HERO WEEK DAY 5, 2020! “Murph”For Time:1 Mile Run100 Pull Ups200 Push Ups300 Air Squats1 Mile Run *Wear Vest *Partition Reps In Any Way THEN Mobility Cash Out: 2:00 Couch Stretch Each Leg.2:00 Banded Shoulder Work Each Arm

  • 21MAY, 2020
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    OR EMAIL CROSSFITSACRIFICE@GMAIL.COM HERO WEEK DAY 4, 2020 Every 1:30 X 5 5 Push Press (Building) THEN “Omar” For Time 10 Thrusters 15 Bar Facing Burpees 20 Thrusters25 Bar Facing Burpees 30 Thrusters35 Bar Facing Burpees @95/65 THEN Accessory Cash Out: 3 X Max Triceps Kick Backs Try to add weight each set.

  • 20MAY, 2020
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    CALL COACH MARK TO GET STARTED 7065871946

    OR EMAIL CROSSFITSACRIFICE@GMAIL.COM HERO WEEK DAY 3 2020! 50-40-30-20-10 Hollow Rocks*10 Push Ups After Each Set8:00 MIN TIME CAP THEN “Mr Joshua”5 Rounds: 400m Run 30 GHD Sit Ups 15 Dead Lifts @250/165 THEN Mobility Cash Out: 2:30 Pigeon Stretch Each Leg3:00 Foam Roll Lumbar Spine

  • 19MAY, 2020
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    HERO WEEK DAY 2 2020! OR EMAIL CROSSFITSACRIFICE@GMAIL.COM Every 1:30 X 5 3 Back Squats (Building) THEN “Blake”4 Rounds FOR TIME:100’ OHW Lunges 45/25 30 Box Jumps20 Wall Balls 20/14 10 HSPUs THEN Mobility Cash Out: 2:00 Pigeon Stretch Each Leg3:00 Squat Rock Bottom Hold

  • 17MAY, 2020
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    HERO WEEK DAY 1 2020 SINCE 2010! “Abbate” For Time:1 Mile Run21 Clean And Jerks 800m Run21 Clean And Jerks 1 Mile Run @155/105 THEN Core Cash Out: 21-15-9 Toes To Bar Ab Mat Sit Ups U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment,