07/11/2017

Shoulder Press 5’s
3 warm up sets
5 @ 60%
5 @ 70%
5+ @ 75%

Running Drills
High Knee
Butt Kick
Skipping
One-leg Hop
Bounding
Backwards Bounding

Two Quarters
Run 400m for time.
Rest twice as long.
Run 400m for time.

Foam Roll Finish
Quads and Calves

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    CROSSFIT CLASS HOURS:
    Mon: 5:30a, 12:00p, 4:00p, 5:00p, 6:00p
    Tues: 5:30a, 6:30a, 4:00p, 5:00p, 6:00p
    Wed: 5:30a, 12:00p, 4:00p, 5:00p, 6:00p
    Thurs: 5:30a, 6:30a, 4:00p, 5:00p, 6:00p
    Friday: 5:30a, 3-5:00p Open Gym (check schedule), 5:00p
    Saturday: 9:30a
    Sunday: 10:00a Open Gym (Check schedule)
    Contact for On-Ramp scheduling.

    ADDRESS:
    Located in the heart of Bay View at the Hide House
    2627 S Greeley Street, Milwaukee, WI 53207

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