Saturday 10/21/2017

CrossFit Raw Steel – Workout Of The Day Gymnastics Muscle-ups (10-12 Minutes work on Ring MU) *Strict Ring Dips *Ring Pull Ups *Jumping Ring MU Metcon Set Clock for 23 Minutes Met1: Metcon (Time) 3 RFT 10 Min Cap 10 Sandbag SDHP 60/40 12...

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Friday 10/20/2017

CrossFit Raw Steel – Workout Of The Day Weightlifting Metcon Hang Clean (10 Min EMOM) *Complex: Power Clean Hang Clean (Squat) Indiv: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Toes to Bar 10 Overhead Squat 115/85 (135/95) 200 M...

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Thursday 10/19/2017

CrossFit Raw Steel – Workout Of The Day Metcon “Sunshine” (Time) Perform For Time: 400 M run 30 Sit Ups (35/25) 30 Push Ups (Decline 20″) 200 M Run 10 C & J 135/95 (155/105) 10 American Swings 55/35 (70/55) 400 M Run...

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10/18/2017

CrossFit Raw Steel – Workout Of The Day Weightlifting Squat Clean Thruster (10 Min EMOM) Sqt Cln Thruster followed by 3 Perfect Push Ups. Metcon Metcon (Time) Perform For Time: Buy In: 100 Single Unders then 15-12-9 WallBalls 20/14...

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Tuesday 10/17/2017

CrossFit Raw Steel – Workout Of The Day Weightlifting *Allow 15 Minutes Weighted Push Ups (5-5-5-5-5-5) Place Bumper Plate on Upper Back and perform Strict Push Ups*May also use sandbags Metcon Metcon (Time) 4 RFT 400M Run 15 Toes to Bar 15...

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Monday 10/16/2017

CrossFit Raw Steel – Workout Of The Day Weightlifting *Allow 18 Minutes Push Press ((WU 6-5-4) then 3-3-3-3) Metcon (Time) 3 RFT 5 Complex of: 115/85 (135/95) DL HPCLN PP Thruster 10 Front Rack Stationary Lunges (R=1/L=2) 115/85 (135/95) 20...

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Saturday 10/14/2017

CrossFit Raw Steel – Workout Of The Day Metcon Sled Push 50M (Time) Sled Push 50M225/185 **Run in Heats of 4** CrossFit Games Open 17.1 (Time) For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches...

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Friday 10/13/2017

CrossFit Raw Steel – Workout Of The Day Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Metcon Indiv: Metcon (AMRAP – Rounds and Reps) 15 Min AMRAP 15 KB SDHP 55/35...

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Thursday 10/12/2017

CrossFit Raw Steel – Workout Of The Day Metcon Metcon (No Measure) 10 EMOM Even Min: 0-2-4-6-8 Run 150 M Odd Min: 1-3-5-7-9 10 Double KB SeeSaw Press (Perform at bottom of Squat Position) R=1 L=2 *Choose your weight* *Technique* Metcon Met...

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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