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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

  • "FRAN"

    21-15-9

    THRUSTERS 95/65

    PULL UPS

  • WEDNESDAY WOD

    FOR TIME:

    30 DEADLIFTS 185/145

    30 RING DIPS

    30 KB SWINGS 53/35

    30 BOX JUMPS 30/24

    20 DL

    20 RD

    20 KB

    20 BJ

    10 DL

    10 RD

    10 KB

    10 BJ

  • TUESDAY STRENGTH

    BACK SQUAT:

    5-3-3-1-1-1...

    FRONT SQUAT:

    5-3-3-1-1-1...

    MAX DAY

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