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Monday May 15, 2017
May 14, 2017
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Wednesday May 17, 2017
May 16, 2017

Tuesday May 16, 2017

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We are so proud of how far Paula has come in just a few short months. She set a new PR with her first RX WOD!
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Memorial Day Murph Charity WOD at CFD

We are excited to be providing weighted vests and Murph shirts this year for you to purchase and to make your Murph experience even more memorable this Memorial Day!

All proceeds will go to “Homes For Our Troops” come workout and donate to a great cause – then stick around for a fun BBQ afterwards!

Make sure to put your name on the board by the 17th if you want a vest or shirt!
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WOD

“Power Wheels”
AMRAP 3:
15/12 Calorie Bike
12 Power Snatch (95/65)
Rest 3:00

AMRAP 3:
15/12 Calorie Bike
8 Power Snatch (115/80)
Rest 3:00

AMRAP 3:
15/12 Calorie Bike
4 Power Snatch (135/95)

In a CrossFit Journal article written back in 2003, Greg Glassman said, “There are no bad intervals, only weak efforts.” Being familiar with interval work like this, we know that effort equals work. Today comes down to just that. Effort.

“The opinion which other people have of you is their problem, not yours.”

~Elisabeth Kubler-Ross

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