Monday 7/16/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Min *Consecutive Tap no Go DL-8 RM Max Deadlift (8-8-8-8) Metcon *20 Min Cap Metcon (Time) 3 RFT 400M Row 15 Toes to Bar 5 Squat Cleans 155/105 (185/125) 100...

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Saturday 7/14/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 10 Min EMOM Hang Power Snatch Complex Snatch Grip DL Hang Snatch Shrug Hang Snatch Pull Hang Power Snatch Overhead Squat Metcon Metcon (Time) 5 RFT 300M Run 5...

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Thursday 7/12/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Mobility 8-10 Minutes Foam Roller/Lacrosse Ball/Barbell/Bands Weightlifting *15 Minutes -2 Attempts @ sled push out to 25M and back to start line. *Rest as needed in between...

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Endurance

CrossFit Raw Steel – Endurance View Public Whiteboard Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon (No Measure) 10 x 100m on the 1:00min (slowly increase speed to run the LAST sprint at 100%) 100m sprint (Time)...

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Wednesday 7/11/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon 24 Min Cap -Set clock for 45 Minutes, must begin met 2 no later than 35 minutes. Met 1: 2 Mile Run (Time) Garage Doors to Left on Patterson to Right on Pythian to...

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Tuesday 7/10/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *18 Minutes Push Press (4-4-4-4-4) Metcon *15 Min Cap Metcon (Time) 15-12-9-6-3 Cleans 135/95 (155/105) Hand Stand Push UpsScale: Inverted Box PU/HS Holds 3s=1...

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Monday 7/9/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting *Snatch Balance with a Dip *18 Minutes Snatch Balance (3-3-3-3-3-3) Metcon *18 Minute Cap Metcon (Time) 5 RFT 10 Overhead Squat 95/65 (115/85) 200M Run 12 Pull Ups...

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Saturday 7/7/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Weightlifting 10 Min EMOM Power Snatch + Hang Snatch + OHS Complex Plus 4 Push Ups Metcon Metcon (Time) 4 RFT 400M Run 10 Hang Power Snatch 95/65 (115/85) 10 Toes to Bar (5 Bar...

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Friday 7/6/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon Indiv: Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 5 C & J 135/95 (155/105) 20 Double Unders 10 Alt, DB Snatch 50/35 (55/45) 20 American Swings 53-55/35...

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Thursday 7/5/2018

CrossFit Raw Steel – Workout Of The Day View Public Whiteboard Metcon *30 Min Cap Metcon (Time) James & Jordan “Wedding WOD” Buy In: 28 Sit Ups (20/14) Then 5 Rounds of: 7 Squat Cleans 115/85 (135/95) 10 Hand Stand Push Ups...

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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