Saturday, 12-31-16
Regular hours today.
Closed Sunday.
8 and 9 am classes Monday!!
30 Min Ascending Ladder
1 Clean 155/115
1 Pull Up
200m Run/Row 250m
2 Cleans
2 Pull Ups
200m Run….
Increasing cleans and pull ups by 1, run stays the same
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Wednesday, 8-25-17
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15 min EMOM- 1- 12 Dips 2- 12 Push Up 3- 4 TGU 25/10 15 min AMRAP 6 DB Clean & Jerk 40/25 9 Alt. DB Snatch 40/25 12 Reverse Lunges
Tuesday, 4-25-14
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Strength/Skill -EMOTM 8 Minutes – 3 Push-Press (not Jerk) 10 Pistols 7-6-5-4-3-2-1 Back Squats – 133/195 10-20-30-40-50-60-70 Double-Unders
Wednesday, 7-30-14
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Strength/Skill – Snatch Complex – Power Snatch – Hang Snatch – Overhead Squat x 5 2014 CrossFit Games Final WOD…BRING IT!!!!!!!!!! Double Grace For time: 135/95-lb. clean and jerk, 60 reps Rich Froning 5:05 Camille Bazinet 5:45
Wednesday, 9-12-18
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Muscleuppaleo samples in the fridge. Help yourself to one. Use discount code Summer2018 for 15% off your order. 3RDs 10 BB Power Clean 8 BB Push Jerk 10 Jumping Lunges 10 Squats EMOMx 12 2 Power Clean +1 Split Jerk Build to a heavy Single 4 RFT 400m Run 15 Sq. Cleant Thruster 115/85 *22…
Friday, 3-8-13
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Strength/Skill – 10 mins to work on D/U’s or Rope Climbs. If you do not have one of these now is the time to work on it!! 21-15-9 reps for time of: Deadlifts @ 225/123, Front Squat @ 185/93, Power Snatche @ 135/63 One barbell only. Strip weights as you go. Bar loading – 235…
Saturday, 10-12-19
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Daniel Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday, June 8th, 2006. 50 Pull-Ups 400 meter Run 21 Thrusters (95/65 lb) 800 meter Run 21 Thrusters (95/65 lb) 400 meter Run 50 Pull-Ups