Please join us in welcoming the newest member of the CrossFit Train Family!

Baby Girl Eason will be arriving in August and we invite EVERYONE to the Eason Baby Shower!

When: Saturday April 30th at 6pm

Where: CrossFit Train, 1780 SW 3rd Street, Suite 110

What: BBQ (burgers and hotdogs) provided. Feel free to bring side dishes or food to grill!

Gifts: Registered at Amazon.com. Search for “Derek Eason”
Gift cards are also welcome (Rogue, Amazon, etc.)

Raffle: Bring a pack of diapers or baby wipes and get entered into a raffle to win a gift bag!

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3/29/22

WOD

Five rounds for time of:
Row 500m
Rest 3 minutes

3/28/22

WOD

AMRAP 6:
20 Wall-balls, 20/14-lbs.
10 Chest to Bar Pull-ups

AMRAP 6:
16 Box Jumps, 24"/20"
8 Chest to Bar Pull-ups

AMRAP 6:
12 Walking Lunges
6 Chest to Bar Pull-ups

*Rest 3 minutes between each.

3/27/22

WOD

Rest Day

3/26/22

WOD

“Jenny”
AMRAP 20 minutes of:
45/35lb. overhead squats, 20 reps
45/35lb. back squats, 20 reps
400-meter run

3/25/22

WOD

7 sets of:
1 Push Press
2 Push Jerks
3 Split Jerks

Accessory:
3 sets for Quality:
Z-press with DBs or KBs x 10
Overhead Hold w/DBs x 1:00

3/24/22

WOD

10 minute AMRAP of:
15 Calorie Row
20 DB Squats, 50/35-lbs.

Rest 5 minutes

10 minute AMRAP of:
15 Burpees
20 DB Hang Power Cleans, 50/35-lbs.

3/23/22

WOD

Work up to a Heavy:
Deadlift, 3 reps

21-15-9 reps for time of:
Deadlift, 225/155-lbs.
Box Jumps, 24"/20"
Toes to Bar

3/22/22

WOD

Work up to a Heavy:
Front Squat, 3 reps

“CFT Grace 45“
For time:
45 Clean and Jerks, 115/75-lbs.

3/21/22

WOD

Every 4:00 for 8 sets:
Run 400m
40 Double-unders

3/20/22

WOD

Rest Day