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This Saturday is the Milwaukee Fire Truck Pull, right outside on St. Paul Ave. We are having classes as usual, but parking might be more difficult. You can park in the Plum Media Parking lot (1408 W. St. Paul) to the East, or the lot on the North side of St. Paul at about 17th Street to the West of the gym. After your class, stick around for the FIre Truck Pull and cheer on the BrewCity teams!
CrossFit 9/24/2021
Warm-up
0:00-18:00 Coach's Brief/Warm Up
400 M Run or 500 M Row

2 Round
5 Inchworm
10 Air Squat
10 Cossack Squat

2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning

2 Round
10 Iron Cross Stretch
10 Glute Bridge
10 Deadlift
Weightlifting
28:00-38:00 Strength
1a: Deadlift (4 x 8 @ 70% of 5 RM)
1b: Ring Pull Ups (4 x Max)
Strict
Metcon
38:00-42:00 Set Up For WOD
42:00-57:00 Workout
57:00-60:00 Clean and Sanitize Station
Metcon (Time)
3 RFT

21/18 Cal Bike
15 Burpee Box Jump (24/20)[30/24]
9 HSPU [Strict]
BrewCity Home WOD
3 RFT

800 M Bike or 400 M Run
15 Burpee Box Jump
9 HSPU
 
 
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1539 W. ST. PAUL AVE.
MILWAUKEE, WI 53233
PHONE  414.207.7851
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