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Yeah Friday: in case you didn’t know!

Strength: Chest Press and Snatches

DB chest press: 20-15-10-15-20

DB Snatches: 10-10-10-10-10 (per)

Hollow Hold: 5x20 seconds

Met Con: 21-18-15-12-9-6-3


Dead lifts (bar, DBs or kbs)


Warmup: 3rds

10 hip extensions

15 v-ups

1 min planking shoulder taps

Mobility: chest, overhead wall, add, pigeon

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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


Brandon and I did this together! As fun and tough!


Apr 24, 2020

Forgot to post my results this morning. DB chest- 20- 47# 15- 52# 10- 57# 15- 52# 20- 47# DB snatches 5x10ea @ 47# 5x30 sec hollow hold Metcon- 19:47 😕 Pushups Deads @ 185 Ring Dips This whole workout took me 1:20 with warmup


Dawn Lataille
Dawn Lataille
Apr 24, 2020

Good one! Only have 20 lb DBs but plenty for my shoulder


Good one!! Had to go light weights but it was still good workout 👊🏻

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