Crossfit Lake Wylie
221 Lattitude Lane
Lake Wylie, SC 29710
(803) 701-7170

Forging Elite Fitness

Tuesday- 07/22/2014

Announcements CFLKW Social at Sweetwater this Tuesday the 22nd! 7:30pm! Main – CrossFit (No Measure) Group warm up 3 Rounds NOT for time 250m Row 15 KBS Metcon (Time) With a running clock… 3 Rounds 12 Front squats 135/95# 30 Double unders *At 10 minutes* 3 Rounds 12 Shoulder to overhead 115/75# 30 Double unders…

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Monday- 07/21/2014

Announcements CFLKW Social at Sweetwater this Tuesday the 22nd! 7:30pm! Main – CrossFit (No Measure) Group warm up 10x50m Sprint 20 sec rest between Back Squat (5×5 @ 85%) Metcon (Time) 20-18-16-14-12-10 Kettle bell snatch 24/14kg Push ups Share and Enjoy Tweet

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Friday- 07/18/2014

Main – CrossFit (No Measure) Group warm up 400m Run 50′ Bear crawl 15 Ring rows 15 Push ups Metcon (No Measure) 7×6 Strict pull ups Metcon (Time) 3 Rounds 15 Deadlifts 185/115# 30 Ab-mats Then, 3 Rounds 12 OHS 95/65# 6 KBS 32/24kg Share and Enjoy Tweet

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Thursday- 07/17/2014 Boot camp

Main – CrossFit BootCamp Metcon (Time) The Dirty Thirty 1 Round for Time of: 30 Box Jump, 24/20″ box 30 Jumping Pull-Ups 30 Kettlebell Swings, 35/26# 30 Steps of Walking Lunge 30 Knees to Elbows 30 Push Press, 45/35 # 30 Supermans 30 Wall Ball Shots 30 Burpees 30 Double Unders Share and Enjoy Tweet

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