Iron Coyote is hosting a CrossFit Appreciation Night from 5:00-8pm on November 16th and has graciously invited all Be Strong members and their families for a fun night out!

Ninja Access : $8

Full Access : $18

Food and Drinks will be available at the cafe. 

 

Address:

4113 E. Oakland Ave Bloomington, IL

For more information or questions, please reach out to Iron Coyote directly. 

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MARCH 24

STAIRMASTER

Back Squat for load:
2-3 Sets
2 Back Squats at 85-95%

Rest 1-2 Minutes Between Sets

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AMRAP 15:
30/24 Calorie Row
10 Devil's Press Step-ups (20")*

*1 Devil's Press + 1 Step-up

Dumbbells: (50/35)'s

MARCH 25

JAILBREAK

Strict Pull-Up:
3 Sets [Building In Weight]:
2 Strict Pull-ups at 85-95%

Rest 2-3 Minutes Between Sets

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2 Rounds For Time:
30 Toes to Bar
400 Meter Run
30 Pull-ups
400 Meter Run

Time Cap: 18 Minutes

MARCH 26

ACHOO! | BENCHMARK

Complex:
3 Power Cleans
3 Front Squats
3 Push Jerks

*Build to today's heavy
*Unbroken

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On the Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees

Barbell: (135/95)

MARCH 27

STOP & SHOP

3 Rounds For Time:
200 Meter Farmers Carry (50/35)'s
1,800/1,600 Meter Bike
100 Double Unders
50 AbMat Sit-ups

Time Cap: 35 Minutes

MARCH 28

ABOMINABLE SNOWMAN

Bench Press for load:
3 Sets [Building In Weight]:
2 Bench Press at 85-95%

Rest 2-3 Minutes Between Sets

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8 Rounds For Time:
8 Dumbbell Snatches (50/35)
2 Wall Walks
8 Box Jumps (30"/24")
2 Wall Walks

Time Cap: 18 Minutes

MARCH 29

COMMUNITY WOD

MARCH 30

HALF PAST

AMRAP 2 x 15 Rounds:
200 Meter Run
Max Distance Bike Erg

RECOVERY [RPE 2-3]

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SUNDAY RUNDAY

Beginner: Run 2 Miles
Intermediate: Run 3 Miles