Saturday, 7-14-18
Warm up:
3Rds at easy pace
10 BB Power Snatch
10 BB Push Press
5 Ring row
6RFT
10 HSPU 2:1
15 Power Snatch 75/55
10 Ring Row
15 Push Press 75/55
20/15 Cal Row
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Wednesday, 12-18-19
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20 Min to complete: 3×8 Bench Press/ Superset w Decline Push Ups to failure 3×10 French Press/ Superset w 25 Bench Dips 3×10 DB Press/ Superset w 10 DB Flyes 5 RFT 20 Pistols 15 T2B 10 KBS 70/53
Saturday, 6-28-14
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Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. WALSH U.S. Army First Lieutenant Jonathan P. Walsh, 28, of Cobb, GA, assigned to the 2nd Battalion, 504th Infantry, 1st Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on April 22, 2012,…
Monday, 7-10-17
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Reminder: NO 5AM classes Thursdays starting the 13th. We will be adding 2 7PM classes, Mondays and Wednesdays. New hours start July 17th. Strength: OHS– Heavy Set of 3 EMOMx16, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 HSPU Min 3: 12 Weighted Box Step-ups (45’s/30’s) Min 4: 40 second Plank…
Saturday, 11-24-12
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We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo. CrossFit Friends and Family: Joe Lengel’s sons, Aaron and Matt, have created this wod in honor of their slain father, who was killed yesterday opening his box in…
Friday, 4-17-15
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Strength: Snatches 6 singles @ 85% 3RFT: 40 Air Squats 20 Hang Power Snatch RX95/65 RX+115/95 Cash Out- RX 50 pull ups RX+ 50 c2b Pull ups
Tuesday, 11/11/14
Byadmin
A special Thank you to all who have served in the US Armed Forces!!! No 5AM class today. 6,7 and 9AM. Saturday 8 and 9 AM only. 15 min AMRAP 10 DB Snatches 45/35 15 Wall Balls 10 Burpees Strength/Skill: Deadlifts: 10 @ 50% 10 @ 60% 8 @ 75% 6 @ 85% 4 @…