Friday July 7th

By | July 6th, 2017|WOD|

WOD: A1.: Close Grip Bench Press (4-6 reps, rest 90 seconds ) A2: Supinated Chin Up (4-6 reps, rest 90 seconds x 4 sets ) [...]

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Thursday July 6th

By | July 6th, 2017|WOD|

WOD: 30 min EMOM: 1st: 18/15 Cal Rowing 2nd: 12 Box Jump Over 24/20 3rd: 9 Hang Power Snatch 95/65 4th: 12 C2B Pull Up [...]

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Wednesday July 5th

By | July 6th, 2017|WOD|

  WOD: A.Deadlift (1 rep OTM for 10 min, increase weight per minute ) B. For time: 400m Run 15 KBS 32/24kg 15 burpees Rest [...]

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Tuesday July 4th

By | July 6th, 2017|WOD|

WOD: 7 Rounds of: 4 Power Cleans (155/105) 17 Push-ups Immediately after the 7 rounds: 76 Wall Balls 236 Double Unders * score is total [...]

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Monday July 3rd

By | July 6th, 2017|WOD|

WOD: A. Push Jerk (3 reps OTM, start moderate end heavy) B. 3 rounds For time: 27 cal row 21 DB push press 15 pull [...]

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Saturday July 1st Member Spotlight

By | July 6th, 2017|Member Spotlight, WOD|

Member Spotlight: Sean Tan How did you hear about Crossfit? A friend of mine on the soccer team during my sophomore year of High School [...]

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Friday June 30th

By | July 6th, 2017|WOD|

A1. Floor Press (4-6 reps, rest :90) A2. Weighted Neutral Grip Pull up (4-6 reps, x4 sets rest :90) B. 9 Min AMRAP: 3,6,9.... Toes [...]

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