Austin and Fitzy had a little friendly competition going on during “Murph”. You’re both winners in our book!
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Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open gym this Sunday from 9:30am to 11:30am!
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WOD

“Adderall”
0:00-10:00:
1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest

13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest

23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

In Adderall there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between repetitions on the barbell and, in turn, intensity.

“You can’t expect to hit the jackpot if you don’t put a few nickels in the machine.”

~Flip Wilson

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June 2, 2017
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Saturday June 3, 2017

Austin and Fitzy had a little friendly competition going on during “Murph”. You’re both winners in our book! __ Reminder: Caleb will be coaching the Olympic Lifting class today at 9:00am! Shayan will also be running Open gym this Sunday from 9:30am to 11:30am! __ WOD “Adderall” 0:00-10:00: 1 Mile Run Max Clean & Jerk (135/95) in remaining time 10:00-13:00: […]
June 1, 2017
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Friday June 2, 2017

It was such an honor to have Bryant join us for “Murph” on Monday! Check out our Facebook page for Bryant’s speech about the charity “Homes For Our Troops” that he gave right before the WOD. __ It’s Benchmark Friday! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be […]
May 31, 2017
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Thursday June 1, 2017

Dave 08 and Chayden give their post “Murph” smiles! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 week cycle. Ages 10-14 will workout from 11:15am […]
May 30, 2017
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Wednesday May 31, 2017

The 10:00am group getting ready to start “Murph”! __ CrossFit Kids is almost here! Here are a few details you might want to check out. We will be starting on June 13th with two age groups. Ages 5-9 will workout from 10:30am to 11:15am every Tuesday and Thursday for a 6 week cycle. Ages 10-14 will workout from 11:15am to […]