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Warmup: 3rds

1 minute cardio

10 shoulder taps (per)

30 second hollow hold

Mobility: overhead wall, chest, add, pigeon

Strength: 5rds

10 strict presses: build each round

20 sit-ups

*if you can’t build in weight, do max reps per set

Met Con: 10 amrap

10 push presses (dip drive)

10 front squats

10 burpees over the bar

After: 21 minutes intervals

2 minutes moderate

1 minute fast

*jog, bike, row

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Ardor is Moving!

Ardor CrossFit is moving to 354 Wilbraham St in Palmer and adding a 24 hour fitness center. Please come on over and check us out. We are offering several membership packages for all your needs!

It’s been a while!

Good morning, Sorry about not sending an email out this weekend regarding the new rules. I’ve been having some technical problems with the computer. Please remember to wear your mask and sanitize when


Apr 17, 2020

Press 5x10 + sit-ups 75,80,85,90,95 Metcon- 10 amrap 4 rounds even Burpees suck


I got 3.5 rds but that was AFTER I did 10 rounds instead of 5 for strength at 65 lbs (I’m with Ashley i need a coach in person to not mess up Hahahah) LOL


CrossFit Ardor
CrossFit Ardor
Apr 15, 2020

Finisher: 10rds 1 front squat 10 wall balls 135,155,165,175,185x6


CrossFit Ardor
CrossFit Ardor
Apr 15, 2020

Strength: 5rds at 95 Met Con: 5rds 10 reps. Not feeling it! 🤮


Workout done now onto bike riding👍

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