Tuesday 4/23/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills Ring Dips: https://youtu.be/EznLCDBAPIU Pistol Squats: https://youtu.be/qDcniqddTeE Scaling Pistol Squats: https://youtu.be/q11UwY5gd0A *Every Minute on the...

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Monday 4/22/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Warm up to working weight then begin 5 set of 5 reps at the % weight. Overhead Squat (5 x 5 @ 65-75% of 1 RM) Metcon RX(+): Metcon (AMRAP...

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Hero WOD Saturday

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Hero WOD Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was...

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Friday 4/19/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting Back Squat (5 x 5 @ 75%-80% of 1 RM) Metcon RX(+): Metcon (AMRAP – Rounds and Reps) 16 Min AMRAP 10 Hang Cleans 95/65 (115/85) 40 Double Unders 20...

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Chipper Thursday

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility *10 Minute Foam Roller Metcon *No Cap RX(+): Metcon (Time) 20 Hand Release Push Ups (20″ Deficit) 20 C & J 135/95 (155/105) 20 Toes to Bar (10 BMU) 20 Box...

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Wednesday 4/17/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 14 Min EMOM Complex: Even Minutes: 0-2-4-6-8-10-12 Dead Lift Hang Power Clean Power Clean Odd Minutes: 1-3-5-7-9-11-13 Choose: 5 Strict Hand Stand Push Ups-You may...

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Tuesday 4/16/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Establish a 3RMax Push Press (3-3-3-3-3-3) Metcon *6 am Class begin WOD at the South Garage Doors. ***Be AWARE of Cars and Vans*** RX(+): Metcon...

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Monday 4/15/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes establish a 3 RM 1 1/4 Front Squats (3-3-3-3-3) Start Position for Squat-Down, hips below knees then come up just above parallel then back down hips...

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Saturday 4/13/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Work up to percentage weight then perform 5 sets of 5 reps at the same weight. Please assist in spotting each other. Back Squat (5 x 5 @ 65-75% of...

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Friday 4/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon 10 Min Cap Ind 1: Metcon (Time) 5 RFT 10 Alt. DB Snatch 50/35 (55/45) 10 WallBalls 20/14 (24-25/14=10′) Par 1: Metcon (Time) 10 RFT 10 Alt. DB Snatch 50/35 (55/45)...

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Thursday 4/11/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility 10 Min Foam Roller Metcon *30 Min Cap *Runners start at the South garage doors-Be aware of vehicles. RX(+): Metcon (Time) Buy In: 800M Run Then: 7 Rounds of: 5 Hand...

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Wednesday 4/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM -Focus on technique before weight 3 Pos. Snatch -High Hang Snatch(Squat) -Mid Thigh Snatch -From the Ground Snatch Metcon *15 Min Cap RX(+): Metcon...

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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