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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

  • MONDAY WOD

    STRENGTH: DEADLIFT

    5-3-3-1-1

    12-9-6-3

    DL 75% 1RM

    RING DIP

     


  • FRIDAY WOD

    RING DIP LADDER

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

    REST :30 SEC BETWEEN SETS

    5RFT

    10 DL 225/155

    20 WALL BALLS 20/14

     


  • THURSDAY WOD

    SKILL:

    HSPU PROGRESSION

    5-4-3-2-1

    FOR TIME:

    100 BACK SQUATS 45/35

    5 BURPEES AT THE TOP OF EACH MIN

     


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