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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

  • FRIDAY WOD

    SKILL: HANG SNATCH

    WORK ON POSITIONAL STRENGTH

    14 MIN EMOM

    EVEN 8 KB SWINGS 53/35

    ODD 5 POWER CLEANS 135/95

     


  • THURSDAY WOD

    30 MIN MOBILITY WORK

    30-20-10

    WB 20/14

    BOX JUMPS 24/20

    FLOOR PRESS 95/55


  • WEDNESDAY AMRAP

    SKILL WORK: POSITION 3 PUSH PRESS

    3 SETS OF 10

    12 MIN AMRAP

    8 OH PRESS 65/45

    4 PP

    2 PJ

    1 THRUSTER

    20 5 YARD SHUFFLES


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