Posts from the ‘Blog’ Category

  • New Logo

    Thursday, December 4

    December 4th, 2014 | Blog | Coach | No Comments

    Join us here, this Saturday night at 7pm for an ugly sweater Christmas party! Strength: Hang Snatch 20 minutes to build to heaviest Hang Snatch WOD: 5 rounds for time 5 Power Snatch (70%) 15 Hand Release Pushups 20 Single Leg Jumps R 20 Single Leg Jumps L

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  • New Logo

    Wednesday, December 3

    December 2nd, 2014 | Blog | Coach | No Comments

    Join us here, this Saturday night at 7pm for an ugly sweater Christmas party! Strength: Bench Press 3-3-3-3 Single Arm DB/KB Row 4 x 6 WOD: 4 rounds, for total working time: 250/200m Row 4 Turkish Getups 6 Shoulder to Overhead (155/105) No more than 70% Rest 1 min after 1st round, 1:15 after 2nd […]

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  • New Logo

    Tuesday, December 2

    December 1st, 2014 | Blog | Coach | No Comments

    Join us here, this Saturday night at 7pm for an ugly sweater Christmas party! Strength: Hang Clean 2-2-2-2-2 WOD: At the top of every other minute for 12 minutes (6 sets), complete the following for time: 15 Burpees 12 KB Swings (70/55) Ladder down by 1 rep each round on the Burpees. Score total working […]

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  • New Logo

    Monday, December 1

    November 30th, 2014 | Blog | Coach | No Comments

    Strength: Back Squat 4 x 5 @ 90% 5rm WOD: 5 rounds for time 5 Thrusters (155/105) 10 Box Jumps (30/24) 10 Toes to Bar

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  • Screen Shot 2014-05-20 at 9.21.40 PM

    Friday, November 28

    November 27th, 2014 | Blog | Coach | No Comments

    Just one class today folks…9:30am team WOD.

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  • turkey-weightlifting

    Thursday November 27

    November 26th, 2014 | Blog | Coach | No Comments

    Happy Thanksgiving! 9am: “Murph” 9am: CrossFit Kids 10:30: 3rd Annual Turkey Bowl

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  • New Logo

    Wednesday, November 26

    November 25th, 2014 | Blog | Coach | No Comments

    Check website for this weeks schedule changes! Strength: 5 x 1 Push Press + 3 Push Jerk WOD: 5 rounds for total working time: 150/120m Row 6 Shoulder to Overhead(135/95) no more than 65% 4 Front Rack Lunges 24 Lateral Bar Hops Rest 1 min b/w rounds Once bar is picked up each round it […]

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  • New Logo

    Tuesday, November 25

    November 24th, 2014 | Blog | Coach | No Comments

    Check website for this weeks schedule changes! Strength: 6 x 1 High Hang Clean + 1 Hang Clean Build to moderate weight while focusing on technique – not weight. Work mobility between each set. WOD: AMRAP 7 min 2 Power Cleans (155/105) No more than 65% 4 Burpee Box Jumps Increase Cleans by 2 reps […]

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  • New Logo

    Monday, November 24

    November 23rd, 2014 | Blog | Coach | No Comments

    Strength Back Squat 3 x 5 @ 85% 5rm 3 x max effort strict pullups WOD 3 rounds- for total working time 300/250 m row 21 Wall Ball Shots 14 toes to bar rest 1 min b/w rounds

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  • New Logo

    Friday, November 21

    November 20th, 2014 | Blog | Coach | No Comments

    WOD: AMRAP 5 15/12 Cal Row 10 Lateral Burpee Erg Hops rest 2 minutes AMRAP 4 10 Hang Power Snatch (95/65) 15 Med Ball Situps (20/14) rest 2 minutes AMRAP 5 4 Turkish Getups 4 Wall climbs

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