Thursday 4/19/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Met 1: Metcon (Weight) 10 Min EMOM Even Min 3 Reps of: Choose weight KB DL KB SDHP KB Russian KB American KB 2-Hand Snatch Odd Min: 5 Ring Pull Ups Met 2...

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Wednesday 4/18/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Sled Push 50M (Time) Sled Push 50M225/185 *Allow 2 attempts to achieve your best effort. “Painstorm XII” (Time) For Time 400 meter Run 50 Back Squats 50 Front Squats 50...

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Tuesday 4/17/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *Esatablish 10 RM Consecutive FSQT-Start with 50-60% of 1 RM *Start with weight on the Ground *12 Minutes Front Squat (10-10-10) Metcon Met 1: Metcon (AMRAP...

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Monday 4/16/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *25 MinCap “Sargent M” (Time) Perform For Time: Buy In: 44 Double Unders then 3 Rounds of: 4 Cleans 155/105 (185/125) 16 KB Sit Ups 35/25 19 Calorie Row 7 Box...

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Endurance

CrossFit Raw Steel – Endurance View Public Whiteboard Metcon Metcon (No Measure) Drills and Skills 10 x 50m sprint on the minute 5 x 100m sprint on the minute rest 5:00min Metcon 400m Run (Time) Max Effort 400m Run

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Saturday 4/14/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *30 MIn Cap Metcon (Time) 7 RFT 200M Run 15 Push Ups 20 Air Squats (MB Jump Sqt 20/14) 2 Rope Climbs 15′ (Legless) 5 Squat Snatch 95/65 (115/85)*Scale Rope Climbs=4...

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Friday 4/13/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Indiv: Metcon (Time) 5 RFT 10 Min Cap 20 Double Unders 10 Russian Swings 53-55/35 (70/45) 10 Push Press 95/65 (115/85)*Scale DU:count attempts/ 40 Singles. If you have DU...

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Thursday 4/12/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes Deadlift (10-10-10) *Establish a 10 Rep Tap n Go DL Metcon *Keep track of time for each round. *Set clock for 20 MInutes Metcon (10 Rounds for time)...

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Wednesday 4/11/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 14 Min EMOM Hang Power Snatch Complex Snatch Grip DL Hang Snatch Shrug Hang Snatch Pull Hang Power Snatch Overhead SquatEven Min: Complex Odd Min: 5 Strict Ring...

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Tuesday 4/10/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes Shoulder Press (1-1-1-1-1) Push Press (2-2-2-2-2) *Use weight on last set of SP Metcon Met 1: Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5...

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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