Thursday, 11-24-11

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Can you say “BEETLEJUICE”? Eat up!!!! HAPPY THANKSGIVING!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes . Friday Partner WOD Friday Partner WOD Friday Partner WOD Skill/Strength – 2 Rounds of : Burgener Warm-up & Skill Transfer as a group 3 R.F.T. 30 Wall Balls 20/14 20 Power Snatches […]

Wednesday, 11-23-11

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This video will get you psyched!!!!!!!! Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225/135 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders Jason Khalipa 11:43 U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st […]

Tuesday, 11-22-11

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Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Strength/Skill – Split Jerk 3-3-3-3-3 5 R.F.T. 5 Push/Split Jerks 155/115 15 Wall Ball Sit -ups (Yes, this a new one for you) 25 Sandbag Walking Lunges 40/20 8 Reasons Why Women Should CrossFit CrossFit Kryptonite

Monday, 11-21-11

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Thursday 6 am only no PM Classes Friday 6,7& 8am only no PM Classes Vin, Kayla and Garrett looking very happy…….because they are ready to row!!!! Coach Nichols blowing out pull-ups!!!!! Strength/Skill – Hang Power Cleans 2-2-2-2-2 10-9-8-7-6-5-4-3-2-1 Power Cleans 155/105 TGU’S 53/35 CrossFit Kryptonite

Saturday, 11-19-11

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MAKING GRIPS OUT OF ATHLETIC TAPE TWO FUTURE CROSSFIT CHAMPIONS!!!! Strength/Skill – Back Squat 3 sets of 8 at 70% 1 RM Tabata – S.D.H.P. W/ K.B. 53/35 Rest 2 Mins 7 min A.M.R.A.P 7 – Pistols 7 – Push-ups (hand release) 7 – Wall balls 20/14 1 Min Rest Run 400m as fast possible!! […]