Posts from the ‘Blog’ Category

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    Friday, March 27

    March 26th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. 2015 Reebok CrossFit Open WOD […]

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    Thursday, March 26

    March 25th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD: On the minute for […]

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    Wednesday, March 25

    March 24th, 2015 | Blog | Coach | No Comments

    This Friday at 5pm we’re hosting a gym-wide 15.5 throw down! Stick around to celebrate the past 5 weeks accomplishments over cold beer. Heat assignments are available on the community white board. Yoga this Thursday at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Push Press 6 minutes […]

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    Tuesday, March 24

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: 4 x 2 Hang Power Snatch + 1 Hang Snatch WOD: AMRAP 12 – 10 Pullups – 12 KB Swings – 14 Box Jumps (24/20) (Rebounding, Open Standard)

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    Monday, March 23

    March 23rd, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Back Squat Every :90 for 6 min (5 sets) 5 reps @ 70% WOD: 7 Rounds for total working time – 7 Thrusters (115/75) – no more than 60% – 7 […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, March 20

    March 20th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. 2015 Reebok CrossFit Open WOD CrossFit Games Open 15.4 (AMRAP – Reps) 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand […]

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    Thursday, March 19

    March 18th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. For 20 minutes, rotate on the minute between the following 4 stations (5 rounds): -200/160m Row or 200m Run -10 Russian Swings + 8 Goblet Alternating Lunges -8 Hand Release Pushups + […]

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    Wednesday, March 18

    March 17th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. WOD/Strength/Cash Out: 25:00 running clock. For 16 minutes, alternate every minute between: – 1 + 1 Snatch (around 70%). Focus on mechanics and speed. Hold bottom position for 2 count. – 12 […]

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    Tuesday, March 17

    March 16th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. Strength: Paused Front Squat 3-3-3-3 Metcon: 4 rounds for total working time. Rest 1 min b/w rounds. – 20/16 cal Row – 16 Thrusters (75/55) (No more than 40%) – 20/16 cal […]

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, March 13

    March 12th, 2015 | Blog | Coach | No Comments

    SCHEDULE ALERT: During the Open there’s Yoga Thursday’s at 6pm. Fridays class schedule is 6:00 am, 9:30 am, 12:00 pm & 5:00 pm. CrossFit Games Open 15.3 (AMRAP – Reps) 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders CrossFit Games Open 15.3 Scaled (AMRAP – Reps) 14-Minute AMRAP: 50 Wall-Ball […]

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