The 4:30 WOD taking on 17.1!
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Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am!
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WOD

SUNDAY FUNDAY OPEN GYM – 9:30AM-11:30
“Bike Ride”
200/150 Calorie Bike for Time
*Every 2:00: 15 Sit-Ups

Two simple movements in today’s metcon allows us to push the intensity. Starting at 0:00 and on every 2:00 interval we will perform 15 Abmat Sit-ups. The higher the power output on the bike the higher the intensity. The higher the intensity, the better the results.

“The real man smiles in trouble, gathers strength from distress, and grows brave by reflection.”

~Thomas Paine

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March 4, 2017
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Sunday March 5, 2017

The 4:30 WOD taking on 17.1! __ Reminder: Shayan WILL be running Open Gym today from 9:30am to 11:30am! __ WOD SUNDAY FUNDAY OPEN GYM – 9:30AM-11:30 “Bike Ride” 200/150 Calorie Bike for Time *Every 2:00: 15 Sit-Ups Two simple movements in today’s metcon allows us to push the intensity. Starting at 0:00 and on every 2:00 interval we will […]
March 3, 2017
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Saturday March 4, 2017

Happy Birthday Kamrie! __ Attention: Heather had her cute little guy so there will be NO Yoga for the next six weeks. Thanks for understanding. Shayan WILL be running Open Gym this Sunday from 9:30am to 11:30am! __ WOD “Strongman Saturday” AMRAP in Minute Stations There will be a minute rest between each station. You will rotate through all movements […]
March 2, 2017
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Friday March 3, 2017

Cassidy judging Baylie during last weeks Friday Night Lights! __ IT’S OPEN FRIDAY! __ We are so excited that the CrossFit Games Open is finally here! We will be doing the Open WOD at the regular WOD times all day on Friday’s for the next 4 weeks. We will also be holding a CFD Open throw down each Friday night […]
March 1, 2017
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Thursday March 2, 2017

Kelli and Leonor working their way through Open WOD 17.1, what an inspiration these two ladies are to all of us! __ WOD Option 1: “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2 “Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn […]