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Workout of the Day 27 Aug 2013 | 09:00 am
CROSSFIT Rack jerk, 7×1 then, 30-20-10 Ring push ups Ball slams, 30#/20# Pull ups BOOTCAMP “Barbara” 20 Pullups 30 Push-ups 40 Sit-ups 50 Squats Rest three minutes between each round. OP...
Workout of the Day 26 Aug 2013 | 09:00 am
CROSSFIT Hang power snatch, 3×2 Box squat, 3×2 *Must be below parallel BOOTCAMP 4 rounds (teams of 2) Partner 1- 200m OH plate walk 45/25# or heavy KB farmer-carry walk Partner 2- row for calor...
Workout of the Day 25 Aug 2013 | 09:00 am
CROSSFIT “Kelly” 5 rounds: 400m run 30 box jumps, 24″/20″ 30 wallballs, 20#/14# OPEN GYM: From 9am to Noon. FALL PALEO CHALLENGE
Workout of the Day 24 Aug 2013 | 09:00 am
CROSSFIT 2×2 Shoulder press, 90% of 1RM *Two minutes rest between sets* 8×2 Shoulder press, 60% of 1RM *45 seconds rest between sets* 10 minutes to complete the following: 750m row AMRAP in rem...
Workout of the Day 23 Aug 2013 | 09:00 am
CROSSFIT 10×2 Box squat, 60% of 1RM 10×2 Deadlift, 60% of 1RM The Finisher Max reps kettlebell swings in 5 minutes 1.5pd/1pd OPEN GYM: During Active Class Sessions Times FALL PALEO CHALLENGE
Workout of the Day 22 Aug 2013 | 09:00 am
CROSSFIT 75 double unders 50 dumbbell deadlifts 50 dumbbell hang power cleans 50 dumbbell push presses 75 double unders *RX=as heavy as possible with proper mechanics* *Same set of db’s must be...
Competitor Class: Am I ready? 21 Aug 2013 | 07:08 pm
A couple of folks have expressed concern with the competitor class regarding whether or not they are ready for it. To answer this question we reference the standards sheet we have in the back of the r...
Workout of the Day 21 Aug 2013 | 09:00 am
Competitor Class Moving Weight CROSSFIT 21-15-9 Back squats, 135#/95# Sumo deadlift high pulls, 135#/95 rest 3 minutes 15-12-9 Chest-to-bar pull ups Ring dips CROSSFIT LITE For Time: 12 min ...
Workout of the Day 20 Aug 2013 | 09:00 am
CROSSFIT Split jerk, 3×2 then, 4 rounds: 20 overhead lunge steps, 75#/55# 15 sit ups 20 double unders LITE For Time: Buy In: 100 Double Unders Then 2 rounds: 50 Abmat situps 40 Plate OH Wa...
What’s the “Buzz” about Bulletproof coffee? 19 Aug 2013 | 03:00 pm
The CrossFit world is going nuts over bulletproof coffee, which means you should be too right? Well, let’s first discuss what it is and if it is something that what would work for you. Bulletproof co...
