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Welcome, Heather!

Hey team,

I’d like to introduce you to Heather. She’s a certified bad-ass who just moved here from Vancouver, where she was on the Regionals team for CrossFit Lions. Make sure to slap her a wicked high five when you see her in the gym!


Workout of the Day


Row 500m


Set clock for 10min & alternate exercises every other minute:
-7 DL
-7 BOR


Max Reps in :30 Seconds/:30 Rest
3 Rounds (Keep score for each interval)
Rotate through exercises:
-Pull Up: C2B
-Wall Ball
-Ring Dip
-BOR (Bent over row)
-Push Up

RX: 105/155, 14/20
Zone 3: 85/135, pull-up, feet on box dip
Zone 2: 65/115, 10/14, box dips, banded push/pull
Zone 1: scale as needed


Pigeon pose – 2min/side

Roll/smash glutes

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