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CrossFit IronSpider

Home
Programs
Intro Program
CrossFit
Kids & Tween Fitness
STRONG Girls
Barbell Betty's Club
Personal Training
Optimal Life Training Program
WODs
CFIS Salem
CFIS Marblehead
Schedules & Events
CFIS Salem
CFIS Marblehead
Events
Membership & Rates
What is CrossFit?
How To Join
Membership Rates
Drop-In Visitors
About Us
Our Coaches
Our Salem Location
Our Marblehead Location
Resources
Account Login
Gianni Nicolosi
October 9, 2016

Monday October 10, 2016

Gianni Nicolosi
October 9, 2016

(Practice / Lactate Threshold 8-12 min) 

Warm-up (15 min)

SOD 

5 x 3^ Front squats (20 min)

WOD 

9 min AMRAP
DB Snatch (50/35) (reps 2-4-6-8-…) (2 = 1/arm, 4 = 2/arm…)
Rope Climb (always 1 each round)

 

SCHEDULE FOR COLUMBUS DAY 

6:30 AM / 9:30 AM / 12 PM / 4:30 PM / 5:30 PM / 6:30 PM

Newer PostTuesday October 11, 2016
Older PostFriday October 7, 2016
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CrossFit IronSpider, 90 Leavitt Street, Salem, MA, 01970