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Welcome to Semper CrossFit

Welcome to Semper CrossFit! CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

Workout Of The Day

  • TUESDAY WOD

    SKILL TEST:

    100 SQUATS FOR TIME

    7 RFT

    RUN 200M

    10 MUSCLE SNATCH 75/45

    RUN 200M

    10 RING DIPS

     


  • "MILAN MELONFEST 5K"

    FOR TIME:

    5K

    WE WILL BE RUNNING THE MILAN MELON FESTIVAL 5K!!!


  • FRIDAY WOD

    STRENGTH: STRICT PRESS

    5 X 4 70% 1RM

    10-9-8-7-6-5-4-3-2-1

    PUSH PRESS 135/95

    BOX JUMPS 24/20


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