Saturday 6/15/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon RX(+): Metcon (Time) 5 RFT 10 Power Clean 115/85 (135/95) 10 Burpee to Bumper Plate 45/25 (55) 20 Straight Leg Ab-mat Sit Ups (35/25) 10 Thruster 115/85 (135/95) 10 Ring...

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Friday 6/14/2019

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 *Assist each other in spotting Back Squat (5 x 5 @ 70-80% of 1 RM) Metcon Indiv...

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Thursday 6/13/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Abs *8-10 Minute Abs Coaches Choice Weightlifting *10 Min EMOM Min:0-2-4-6-8= 4-Position Clean Min: 1-3-5-7-9= 5 Strict Ring Dips 4-Position Power Clean High Hang Power Position...

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Wednesday 6/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes *Assist each other in spotting barbell Bench Press (5-5-5-5-5) Metcon *No Cap RX(+): Metcon (Time) 4 RFT 45 Double Unders 10 Hang Power Snatch 105/75...

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Tuesday 6/11/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *45 Minute Cap *Do Not Drop Barbell from Overhead!! *Run out to Patterson then left till you arrive at the 500M mark. RX(+): 5K Gone SandBag (Time) 5 RFT 1000M Run 8...

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Monday 6/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minute Cap *SP=May start from the floor(Power Clean) or utilize the racks Shoulder Press (1-1-1-1-1) Push Press (3-3-3-3-3) Metcon *10 Min Cap RX(+): Metcon...

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Saturday 6/8/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM Power Snatch + Hang Snatch + OHS Metcon RX(+): Metcon (Time) 4 RFT 6 Power Snatch 115/85 (135/95) 14 Front Rack Alt. Stat. Lunge 115/85 (135/95) 200 M...

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Friday 6/7/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility *Foam Roller 8-10 Mnutes Metcon Ind 1: Metcon (Time) 4 RFT (8 Min Cap) Kettle Bell Complex: 53-55/35 (70/45) 5 KB DeadLift 5 KB Sumo DeadLift High Pull 5 2-Hand KB...

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Thursday 6/6/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *15 Minutes Deadlift (5-5-5-5-5) Metcon *No Cap RX(+): Metcon (Time) 4 RFT 14 Alt. DB Snatch 50/35 (55/45) 10 Burpee Box Jumps 24/20(30/24) 12 Pull Ups (C2BPU) 8...

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Wednesday 6/5/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM -Starting from the ground, you can Squat Clean Thruster first rep or Power Clean then into a Thruster Thruster Metcon *18 Min Cap RX(+): Metcon (Time)...

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Tuesday 5/4/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *10 Min EMOM -Complex: Dead Lift Hang Power Clean Front Squat Jerk (Push or Split) Push Jerk Split Jerk Metcon *15 Minute Cap RX(+): Metcon (Time) 10 RFT 5...

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Monday 6/3/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Perform 2 Back Squats first then Behind the neck Push Press/Jerk then perform 3 OHS Overhead Squat (5 x 3@ 60-70% of 1 RM) Metcon *15 Min Cap...

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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