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WOD Tuesday, 26 May

May 25, 2015Comments off4 Views

Question of the Day: What did you do this past weekend? Warmup: Coach’s Choice   WOD: Row 2K @ 2:30-2:45 Pace 10 Rounds: 1 min of clean and jerk (95/65) 1 min rest   Post results to

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WOD Monday, 25 May

May 25, 2015Comments off9 Views

We hope everyone has a fun and safe Memorial Day. Join us in honoring those who have served and those currently serving. We give thanks for our freedom and recognize some have given their lives protecting us against those who wish us

GaryBW-M

Partner WOD Saturday, 23 May

May 23, 2015Comments off16 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice Partner WOD: 6 Rounds Alternating (3 Each): 15 Thrusters @ 65/95 12 Burpees 8 Min Rest 12 Min Row for Max Cals (One person rows at a time)

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WOD Friday, 22 May

May 21, 2015Comments off24 Views

Question of the Day: What are you doing this weekend? Warmup: Coach’s Choice WOD: Deadlift 3-3-3-3 @ 80-85% 1RM, Rest 90 Seconds between For Time: 5 Rope Climbs 1 Squat Clean (120/200) 4 Rope Climbs 2 Squat

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WOD Thursday, 21 May

May 20, 2015Comments off23 Views

Question of the Day: What is the best thing that has happened this week? Warmup: Coach’s Choice   WOD: 20 Min AMRAP: 2 Sandbag Get Up 2 Pull Ups 2 Sandbag Box Step Ups (1L/1R) 2 Burpees

WOD Wednesday, 20 May

May 19, 2015Comments off29 Views

Question of the Day: What is your favorite sports drink? Warmup: Coach’s Choice   WOD: Hang Squat Snatch Build to a heavy 1 Rep 3 Rounds: Run 400m 15 Hang Power Snatch (65/95) Rest 3 Min  

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WOD Tuesday, 19 May

May 19, 2015Comments off28 Views

Question of the Day: What animal would you compare yourself to? Warmup: Coach’s Choice   WOD: 50-30 Wall Ball Shots Double Unders Rest 2 Min 40-20 Hands Release Push Ups No Throw Abmat Situps Rest 1 Min

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WOD Monday, 18 May

May 17, 2015Comments off36 Views

Question of the Day: What did you do over the weekend? Warmup: Coach’s Choice WOD: Back Squat 2-3 Reps @ 30X0 x 4, Rest 2 Min Between 8 Minute AMRAP: 8 Box Jumps (20/24) 8 KB Swings

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Partner WOD Saturday, 16 May

May 15, 2015Comments off33 Views

Question of the Day: Coach’s Choice Warmup: Coach’s Choice   Partner WOD: 16 Rounds (Alternating): 4 Hibberty Jibberties 8 Burpees 12 Jump Switch Lunges (L+R=2 reps) 1000m Row (Each partner rows 500m)     Post results to

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WOD Friday, 15 May

May 14, 2015Comments off45 Views

Newhart’s Got “That Fight”  (from www.games.crossfit.com) Natalie Newhart will never forget The Cinco 1. She can still hear the fans cheering and pulling for her to get through the last event of her debut at the 2013