Wednesday November 1st- Member Spotlight

By | October 31st, 2017|WOD|

Member Spotlight: Nicole Alvarez How did you hear about crossfit? I think I was in 11th grade when Carley McCulloch told me she was joining [...]

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Tuesday October 31st

By | October 31st, 2017|WOD|

WOD: Entire workout in teams of 3: 12 Min Airbike Max Cals switch every minute + rest 4 min + For time: 200m Runs x [...]

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Monday October 30tH

By | October 31st, 2017|WOD|

WOD: A. 9 DL + 6 hang power clean + 3 shoulder to overhead B. 0-2 min (reps) Max reps Strict HSPU 3-11 min: 3 [...]

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Saturday October 28th

By | October 27th, 2017|WOD|

WOD: Every 4 minutes x 7 sets 4 CTB 6 Wall Ball 20lb/14lb 6 Box jump 24"/20" 10 KB Swing @ 24kg/16kg 6 Box jump 24/20" [...]

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Friday October 27th

By | October 26th, 2017|WOD|

WOD: 14 min EMOM: 1st min: 3 T&G DL @ 30X1 2nd min: 3 Bench Press + rest 7 min + For time: (Elizabeth) 21-15 [...]

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Thursday October 26th

By | October 25th, 2017|WOD|

WOD: 2 sets: 800m Run rest 4 min b/t score is worst time + 8 min AMRAP (rounds + reps) 8 Push up w/ alt knee [...]

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Wednesday October 25th

By | October 25th, 2017|WOD|

WOD: 28 min EMOM: 1st min: 4 Back Squat (Start light and build every set) 2nd min: :20 Handstand hold 3rd min: Bent Over Alternating [...]

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Tuesday October 24th

By | October 25th, 2017|WOD|

WOD: 4 sets: 2 min AMRAP 10/8 Cal Row 5 Burpee Box jump (24"/20") 10 Alt DB Snatch (50/35) - 5 each arm AMRAP Double [...]

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Monday October 23rd

By | October 22nd, 2017|WOD|

WOD: A. Work to tough set (unbroken) 3 T&G Power Clean + 3 Hang Squat Clean + 3 Shoulder to overhead B. EMOM x 20 [...]

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Saturday October 21st

By | October 22nd, 2017|WOD|

WOD: Every 3 minutes x 9 sets 4 Power snatch @ 95lb/65lb 5 CTB 6 Burpee Box jump @ 24"/20" 7 Thrusters @ 95lb/65lb *Rx+ [...]

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