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That's All She Wrote 27 Apr 2013 | 03:50 am
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Front Desk and New Website 26 Apr 2013 | 04:00 pm
1 RM Front Squat 5 Rounds Each For Time: 4 Front Squats @ 65% 10 Burpees 10 cal AirDyne Pair up and rest while partner does a round Please take a minute to read this and stay up on what's...
Some of the Best Lifts Ever 25 Apr 2013 | 04:22 pm
AMRAP 20 Minutes: 400m Run 10 Ea KB Snatch 53/35 15 Ab Mat Sit Up Grab some coffee or a beer, enjoy and learn. It is helpful to visualize the speed and explosiveness these guys have. Not everyone has ...
Dedication 24 Apr 2013 | 04:04 pm
5 Sets: Halting Snatch Deadlift + High Hang Squat Snatch 21-15-9 of: Squat Clean 95/65 Pull Up Here is Liz yesterday afternoon stopping by on her way home from work to gt her butterfly pull ups in. Li...
Great Event 23 Apr 2013 | 04:17 pm
"Fight Gone Heavier" 3 Rounds, 1 minute per station Wall Ball 30/20 Power Clean 135/95 Box Jump 30/24" Push Press 95/65 Row for cal Rest Great turnout for a great event. Thank you all for coming out a...
One Arm Bench Press? 22 Apr 2013 | 03:06 pm
Bench Press 5-5-3-3-1-1-1 5 Rounds For Max Reps/Distance: 1 Minute Squat Snatch 50% 1RM Max Distance Prowler (20 Yd. Out High Handle, 20 Yd. Low Handle Back) Rest 1 Minute Although this is a "what not...
Strength Sunday 21 Apr 2013 | 04:30 pm
Heard about some great teamwork today, and that was just for coordinating outfits! Post PRs and stories to comments. Upcoming events you might be interested in; let me know of any that you guys have h...
THROWDOWN! 20 Apr 2013 | 06:23 pm
Check ins and warm ups at 8. Heats at 8:30. See you there.
Speaking of trying Something New... 19 Apr 2013 | 04:43 pm
Coach's Choice Benchmark WOD This Sunday, April 21st from 11AM-1PM after the normal Yoga class, Sam will be hosting an Thai Yoga Therapy/Acro Yoga workshop. Come in and learn about Thai Yoga Therapy a...
CrossFit Vadering 18 Apr 2013 | 04:49 pm
Overhead Squat 3-3-3-1-1-1-15 4 Rounds: 12 Double KB Russian Swing 53/35's 9 Double KB Push Press 53/35's 6 Bar Muscle Up We missed the boat on the Harlem Shake, but we're on it with the Vadering. Now...
