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Monday – Friday 5:00 a.m. | 6:00 a.m. | 8:00 a.m. | 11:00 a.m. | 4:30 p.m. | 5:30 p.m. | 6:30 p.m.

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MOST RECENT WOD BLOG POSTS

BENCHMARK FRIDAY

CrossFit Coal – CrossFit CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: 10 Deadlifts, 135# / 95# 15 Box Jumps, 24″ / 20″ 15 Deadlifts, 185# / 135# 15 Box Jumps, 24″ / 20″ 20 Deadlifts, 225# / 155# 15 Box Jumps, 24″ / 20″ 25 Deadlifts, 275# / 185# 15 Box Jumps, 24″ […]


October 12, 2017

10-12 WOD

CrossFit Coal – CrossFit Weightlifting Back Squat (5-5-3-1-1) Front Squat (5-5-3-1-1) Metcon Metcon (Time) For time: 50 wall-ball shots 15 cleans, 135/95 lb. 50 wall-ball shots 10 cleans, 185/125 lb. 50 wall-ball shots 5 cleans, 225/155 lb.


October 11, 2017

Strength Cycle Week 6.2

CrossFit Coal – NRCTC Class Weightlifting Metcon Shoulder Press (4×1 @95% Rest 2:30 between sets) Deadlift (4×1 @95% Rest 2:30 between sets) Metcon 20 Calorie Ski Erg (Time)


October 11, 2017