Happy Birthday J5 and Shayan!

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The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered.

It’s Benchmark Friday!

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BENCHMARK WOD

Group Warm-Up:
The Burgener Warm-Up

Skill Practice:
15 minutes of Muscle-Up Practice

Conditioning:
“Amanda”
Compare to 6/10/16
Three rounds, 9-7- and 5 reps, for time of:
Muscle-Ups
135/95 pound Squat Snatch
*Scale Muscle-Ups with either Bar Muscle-Ups or 18-14-and 10 reps of Pull-Ups and Dips.

“Life is one big road with lots of signs. So when you riding through the ruts, don’t complicate your mind. Flee from hate, mischief and jealousy. Don’t bury your thoughts, put your vision to reality. Wake Up and Live!”

~Bob Marley

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February 9, 2017
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Friday February 10, 2017

Happy Birthday J5 and Shayan! __ The Open is quickly approaching and we could not be more excited! This year we will be giving out prizes, contributing to a great fundraising cause, and reigniting the CrossFit spark! the Open starts on February 23rd and you won’t want to miss out! Click here to get registered. It’s Benchmark Friday! __ BENCHMARK […]
February 8, 2017
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Thursday February 9, 2017

MK, Dan, and Todd working through the Bench Press during Wednesday’s team lifting! __ Happy Birthday Todd A! __ WOD Today we will be running the WOD’s open gym style! You will have two options: Option 1: “Big Gig” 5 Rounds for max reps: 1:00 Squat Cleans (135/95#) 1:00 Burpee Dumbbell Box Step-Ups (50/35#) 1:00 Bike for Calories 1:00 Rest […]
February 7, 2017
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Wednesday February 8, 2017

Dave is fighting through the pain of the dreaded Bike! __ WOD “Bar Crawl” Teams of 3: AMRAP 7: Bench Press 50 Bench Press (135/95#) 50 Bench Press (155/105#) AMRAP Bench Press (185/135#) Rest 3:00 AMRAP 7: 50 Front Squat (135/95#) 50 Front Squat (155/105#) AMRAP Front Squat (185/135#) Rest 3:00 AMRAP 7: 50 Deadlifts (185/135#) 50 Deadlifts (225/155#) AMRAP […]
February 6, 2017
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Tuesday February 7, 2017

The 8am WOD working their way through the DB Snatches! __ Attention: There will be NO 6:30PM WOD this evening due to a trainers quarterly meeting. We apologize for any inconvenience this may cause. __ WOD Core Work: A) Tabata Sit-Up Medball Throws B) Tabata Med Ball Roll Out’s Conditioning: “Black and Blue” Compare to 6/14/16 5 rounds for time: […]