Tuesday 10/2/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM *Technique/Fast Turnover/Activate Shoulders/Knees Out/Eyes Forward Hang Power Snatch Complex Snatch Grip DL Hang Snatch Shrug Hang Snatch Pull Hang...

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Monday 10-1-2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Work up to a heavy 3 Rep Front Squat Front Squat (5-4(WU)-3-3-3-3) Metcon *15 Minute Cap Metcon (Time) 21-15-9 Pull Ups (C2B) WallBalls 20/14...

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Saturday 9/29/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Metcon (Time) Perform For Time: A 3 Rounds of: 10 Dead Lift 185/125 (225/155) 10 Hand Stand Push Ups 2 Rope Climbs then 400M Run then B 3 Rounds of: 14 Alt. DB Snatch...

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Friday!! Friday!!

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Work up to working weight then perform 5 sets at that weight Back Squat (5 x 4 @ 70-75% of 1 RM) Indiv: Metcon (AMRAP – Rounds and Reps) 17...

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Endurance

CrossFit Raw Steel – Endurance View Public Whiteboard Metcon Metcon (Time) 4 x 800m (run at mile pace; take most recent mile time and divide in half. keep this pace for each run. record average time) Metcon Metcon (Time) 100 lunges 30...

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Wednesday 9/26/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM Hang Power Snatch Complex Snatch Grip DL Hang Snatch Shrug Hang Snatch Pull Hang Power Snatch Overhead Squat*Work on Technique Metcon “My...

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Tuesday 9/25/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes Push Press (5-4-3-2-2-2) Metcon *8 Min Cap *Coaches Run in 2 Heats-2 Min transition. If class exceed 11 athletes. Encourage each other!!! Rx(+): Metcon...

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Monday 9/24/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 15 Minute EMOM A- 5 Ring/Parallel Bar Dips B- Weighted Strict Pull Ups (DB/KB) C- 30s Hand Stand Hold **You may start at a different position. Weighted Pull-ups...

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Saturday 9/22/18

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Deputy Aaron Roberts Memorial WOD (Time) Perform For Time: Buy In: 35 American Swings 53-55/35 then 5 Rounds of: 12 Cleans 155/105 55 Air Squats then Buy Out: 35 American Swings...

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Friday Friday !!!!

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Agility Metcon (AMRAP – Rounds) 10 Min EMOM Death by 60′- adding 60′ every minute (Rig to Rig) at 321 go: Down at min 1: Down and Back at min 2: Down and Back...

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Thursday 9/20/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Establish a 3 RMax Shoulder Press (3-3-3-3-3) Push Press (3-3-3-3) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 8 Burpee Box Overs...

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Address
2335 E Chestnut Expy #100, Springfield, MO 65802
Phone
417-501-9343
Open hours
Mon - Sat (See Schedule)
Phone: 417-501-9343
2335 E Chestnut Expwy | Bldg D, Suite 100
Springfield, MO 65802