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31 Dec

Posted at 22:00h in WOD

Regular Group Class at 4pm and 5pm only! What is your short term (3 month) and long term goal of this new year (in CF)? WOD: “New Years Countdown” 10-1 Front Squats Ball Slams 100 m dball...

30 Dec

Posted at 20:17h in WOD

Half Day Schedule: 6am, 7am, 7am elements, 8am class and 12pm only! Have a safe night! Question of the day: What did you accomplish in 2014 (in CrossFit) that you are...

30 Dec

Posted at 00:26h in WOD

Strength: 10 min EMOM 1 clean pull + 1 hang squat clean *Try to use the same weight for most sets. Add weight on rds if necessary WOD: 12 min on the...

28 Dec

Posted at 20:00h in WOD

Skill: 4 min AMRAP Jump rope Crosses 1 burpee penalty for tripping WOD: For time: 50 DU 40 Air squats 30 T2B 20 SDHP 10 OHS 5 MU/ 10 burpee pull-ups 10 OHS 20 SDHP 30 T2B 40 Air Squats 50...

27 Dec

Posted at 20:00h in WOD

Skill: Rope Climb Technique practice (with and w/o legs) Lv3: 3 legless rope climbs for time -too easy? then try 3 L-sit rope climbs for time WOD: 15 Min AMRAP 2 Rope Climbs 20 Wall Balls 200...

26 Dec

Posted at 20:00h in WOD

Regular Class schedule today! 9:30am, 10:30am, 11:30am intro and 11:30-1pm open gym Mobilize: ankles and lats Strength/Skill: 30 sec for max reps OHS 1 min rest 8 rounds Lv1: 75/55 Lv2: 115/75 Lv3: 135/95 (From Floor) WOD:...

25 Dec

Posted at 20:00h in WOD

Class at 12pm, 5pm and class only! Strength: Bent over barbell rows 4x10 *at same weight WOD: "Cardio for time" 800 m row 800 m run 400 m row 400 m run 200 m row 200 m run 100 m...

23 Dec

Posted at 20:00h in WOD

Follow our class schedule to see an updated class schedule during the Holidays! Warm up: 2 min stations with a partner -sled push /sled rope pull -MB situp toss -single/double unders -row -lat foam roll (this...

22 Dec

Posted at 20:00h in WOD

Follow our class schedule to see an updated class schedule during the Holidays! Congratulations to Coach Ty (aka "The General") and Tovah on their brand new baby girl, Raya! We...

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