Tuesday 1/22/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *Do Not Drop Barbell from Overhead *Weight change in Metcon 2 *Each complex is worth 4 Reps RX(+): Metcon (AMRAP – Rounds) 10 Min EMOM 6 Hand Release Push Ups 5...

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Monday 1/21/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Refer to video: https://youtu.be/RD_vUnqwqqI Overhead Squat (4-3-2-2-1-1-1-1) Metcon *20 MIn Cap RX(+): Metcon (Time) 4 RFT 10 Hang Power Clean 115/85...

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Saturday 1/19/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *4 Sets of 12 Reps (Stay within 55%-65% of 1 RM Front Squat) Front Squat/Back Squat Perform 5 Front Squats then re-rack the bar then perform 7...

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Friday 1/18/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *30 Min Cap Indiv: Metcon (Time) Perform For Time: 30 C & J 115/85 (135/95) 60 American Swings 53-55/35 (70/45) 30 Thrusters 115/85 (135/95) 60 Alt. DB Snatch 50/35...

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Thursday 1/17/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Weightlifting *12 Minutes *Choose a weight that you can perform...

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Wednesday 1/16/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes Squat Clean Thruster (4-3-2-2-1-1-1-1) Metcon *18 Min Cap *May switch Row to start or end of WOD to accommodate for Rower availability RX(+): Metcon...

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Tuesday 1/15/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *10 Min EMOM *If you complete all movements within the minute for 10 Rounds-Score is 10 Rounds. If you get lapped by the clock then score is the last round that you...

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Monday 1/14/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes *Assist each other in spotting Back Squat (4-3-2-2-1-1-1-1) Squat Clean (8 Min EMOM) *Complex: -DL -Hang Power Clean -Power Clean -Squat Clean Metcon...

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Saturday 1/12/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Skills and Drills *Ring Pull Ups *Deep Dip Ring Holds *Ring Holds *Wall Hand Stand Holds 15-20seconds Metcon Rx(+): Metcon (Time) 3 RFT 35 Double Unders 10 Right Single Arm DB...

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Friday 1/11/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *35 Minute Cap Eight-Ball (Time) Perform 8 Rounds for Time: 8 KB Swings 55/35lb 8 Pull-ups 8 Box Jumps 24/20″ 8 Thrusters 95/65lb 8 Knees to elbows 8 Deadlifts 205/135lb...

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Thursday 1/10/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility Mobility (No Measure) 10 Minutes: VooDoo Band, Lacrosse Ball, Foam Roll, Barbell Mash and Strength Bands Weightlifting *18 Minutes Push Press (4-3-2-2-1-1-1-1) Metcon...

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Wednesday 1/9/2019

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes Deadlift (4-3-2-2-1-1-1-1) Metcon *15 Minute Cap RX(+): Metcon (Time) 15-12-9-6-3 Thrusters 95/65 (115/85) Burpee over Bar AbMat Sit Ups Inter: 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