Workout – Monday 06/26/2017
Workout of the Day
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Workout – Thursday 06/01/2017
For those of you that want to get better at CrossFit: COME TO OPEN GYM A
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Workout – Wednesday 05/31/2017
A. Back Squats: Work up to a heavy 6 rep B. 5-10-15-20-15-10-5 Burpee Wa
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Workout – Friday 05/05/2017
We have several new-old stock large shirts for sale for $10.00! The orig
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Workout – Thursday 05/04/2017
We have several new-old stock T-Shirts that have been saved for a rainy
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Workout – Mon 03/27/2017
The spring party hosted by Peter and Mona Tauber was a huge success! We had a t
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Workout – Fri 03/24/2017
Open Gym! WORKOUT 17.5 10 rounds for time of: 9 thrusters 35 double-unders VARI
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Workout – Mon 03/20/2017
We will be running heats of the open workout today. Be sure to warm up your hamstrings, hips and sho
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Workout – Fri 03/17/2017
March/April Referral Program: From now until April 30th any member who refers a
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Workout – Mon 03/13/2017
Due to the logistical difficulties (time, space, equipment) of 17.3 we will hold open gym today just
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Workout – Fri 03/10/2017
March/April Referral Program: From now until April 30th any member who refers a
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Workout – Mon 03/06/2017
We will be completing this weeks open workout again today. Heats will be ran during all class times
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Workout – Fri 03/02/2017
We will be heading to Clouds Brewing after the open workouts tonight around 8:00! Everyone is welcom
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Workout – Mon 02/27/2017
Today everyone will get a chance to complete Open Wod 17.1. We will run 2 heats in each class if nee
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Workout – Fri 02/24/2017
Open Gym! Open Workout 17.1 For time: 10 dumbbell snatches (masters-scaled 35#, 20#) (RX 50, 35) 15
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Workout – Thursday 01/26/2017
Open Gym! We have some flooring back down in the showroom but most of the gym is still in drying con
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Workout – Wed 01/04/2017
Beautiful day do get outside! A. 4 Rounds: 400 M Run 5 Squat Cleans 125, 85L
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New Year Holiday Hours & Workout – Mon 01/02/2017
Holiday Hours Today: 12:45 & 5:45 class times only We
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Article: Simple tips to fight laziness so you make it to the gym & Workout – Fri 12/30/2016
Simple tips to fight laziness so you make it to the gym: T
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Workout – Mon 12/26/2016
Remember only one class today @ 5:45! Be there. Back to the regular schedule tomorrow. Workout: 12 D
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Workout – Mon 11/28/2016
Back to work! We hope everyone had an awesome thanksgiving weekend. Get back in and get back to work
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Workout – Friday 11/25/2016
We hope everyone had an awesome Thanksgiving day! Turkey Burner Wod: (*4
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Workout – Fri 10/28/2016
A. Open Workout 15.1 9 Min AMRAP: 15 toes-to-bars 10 deadlifts 95, 65 L (115 / 75 RX) 5 snatches B.
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Workout – Thur 09/15/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Fri 09/09/2016
CrossFit Team Series Workouts: Event 3 Rx’d Workout Max calories rowed in 5 minutes Then…
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Workout – Thur 09/08/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Tues 09/05/2016
Back to work! We hope everyone had a great Labor Day weekend. Let’s burn some calories and som
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Workout – Fri 09/02/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Thur 08/25/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Wed 08/24/2016
A. 15 Min AMRAP: 20 Toes to Bar 55 Double Unders 15 Squat Cleans 115, 75L 1
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Workout – Thur 08/04/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Thur 07/28/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Tues 07/26/2016
A. 12 Min AMRAP: 12 Box Jumps 24, 20RX 12 Sumo Deadlift High Pulls 85, 55L 95, 65RX 12 Fron
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Workout – Thur 07/14/2016
For those of you that want to get better at CrossFit: COME TO OPEN GYM AND WORK HARD! Autonomy in yo
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Workout – Mon 06/06/2016
Check out this Video of the pros doing it! Open Wod 13.5 A. Squat Snatch: Start @ 50%. Work up slowl
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Workout – Tues 03/29/2016
Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on
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Announcements & Workout – Mon 03/28/2016
Tuesday Schedule Change: Due to a death in the family of coach Adam, we will be holding open gym on
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Workout – Fri 03/25/2016
Wod Prep 16.5 Tips! Open Gym!!! Suggestions for open gym: Try the open workout! 1. Make up a missed
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Workout – Tues 03/22/2016
Watch the Pros! Games Elizabeth Games Fran A. “Fran” 21-15-9 Thrusters 95, 65 Pull Ups B
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Workout – Fri 03/18/2016
Ben is a good friend and coach who I have known for 4 years now. He always has good tips for the ope
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Workout – Fri 02/19/2016
Open Workout 14.4 60-calorie row 50 toes-to-bars 40 wall-ball shots 20, 14 30 cleans 135, 95 20 musc
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Saturday – Winter Weather/Classes
For now our Saturday class is postponed until 12:00 noon. We will check conditions in the morning so
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Workout & Announcements – Mon 01/04/2016
Its a new year! Time to get to work. A couple of dates to mark your cale
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New Years Hours & Workout – Mon 12/28/2015
We hope everyone had a great Christmas holiday! Our Schedule will be slightly d
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Workout – 12 Days of Christmas 12/24/2015
After completing the first movement go back to 1 and begin
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Veteran’s Day Workout – Wed 11/11/2015
Daniel Crabtree Army Sgt 1st Class who was killed in Al Kut, Iraq on Thursday June 8th 2006.
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Workout – Fri 11/05/2015
CrossFit Liftoff Event #3 Workout: Rx’d Workout Complete as many rounds as possible in 12 minu
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Referral Program & Workout – Thur 10/22/2015
Referral Program: Help us grow and we will help you! From
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Workout & Comp Prep – Fri 10/16/2015
Festivus Games Competitors: Food: We will be providing fruit and chicken
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Workout – Fri 10/02/2015
A. Establish a 10 Rep Max Push Jerk B. 11 Min AMRAP: 10 Burpee Box Jumps 24, 20RX 15 Front Squats 95
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Workout – Thur 09/24/2015
Open Gym!!! If you are thinking about competing at the Festivus Games, try one
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Big Announcements & Workout – Tues 09/22/2015
Morning Classes: We are going to get the morning classes r
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Workout – Tues 09/15/2015
Festivus Games Registration On Sat October 17th SoCap CrossFit will be competin
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Workout – Oct Competition & Mon 09/13/2015
Festivus Games Registration On Sat October 17th SoCap CrossFit will be c
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Workout – Thur 08/20/2015
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
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Workout – Thur 08/13/2015
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
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Workout – Wed 08/05/2015
A. Open Workout 14.1 10 Min AMRAP: 30 double-unders (75 Singles) 15 power snatches 75, 45 B. For Tim
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WE ARE EXPANDING! & Workout 08/03/2015
Big News!!! The gym will be under construction for the next few w
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Evening Schedule Change & Workout – Mon 07/13/2015
Schedule Change: Starting today we will be trying a new evening schedule. The goal is to give the me
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Workout – Mon 07/05/2015
Hope everyone had a great Holiday weekend! Lets get back to work. A. Overhead Squat: 5×2 @ 80%
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Closed on the 4th & Workout – Thur 07/02/2015
We will be closed Saturday for the 4th of July holiday. All other
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Workout – Tues 06/23/2015
Nice work on the Snatches yesterday! Now lets snatch. A. Front Squats: Start3 Reps @ 70%, Men increa
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Workout – Mon 06/15/2015
Recovery: A light aerobic exercise for 5 to 10 min after a workout can make a huge difference in the
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Workout – 06/11/2015
180# vs 430#: https://www.youtube.com/watch?v=4vBvxf90LUU Open Gym!!! Work on your 3 month goals! Su
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The Process of Getting Better & Workout – Mon 06/08/2015
The Process of Getting Better: Some words to get yo
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Workout – Thur 06/04/2015
Open Gym!!! Work on your 3 month goals! Suggestions for open gym: 1. Make up a missed workout from t
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Workout – Wed 05/27/2015
A. Deadlift: Work up to a 5 rep max weight. B. 10 Min AMRAP: 10 Burpees 15 Box Jumps 24, 20 20 Shoul
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Memorial Day Cookout and Workout – 05/20/2015
Memorial Day Workout & Cookout! Join us on Monday at 5:00 pm
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Workout – Mon 05/11/2015
Back Squat: 1 rep max B. 21-15-9 power snatch 75, 45L 95, 65rx overhead squats
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Workout – Thur 04/30/2015
Open Gym! Suggestions for open gym: 1. Make up a missed workout from this week. 2. Work on weaknesse
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Workout – Fri 04/24/2015
Klokov Hang Snatch: 419# https://www.youtube.com/watch?v=QDJgFXZiBMk A. Hang Snatch: 2 Reps @ each w
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Workout – Wed 04/08/2015
check out how its done! Klokov Cluster: https://www.youtube.com/watch?v=TX3qgBN_wf4 A. 10 Min EMOM:
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Workout – Tues 03/31/2015
Awesome work to everyone who competed in the Open this year! It is always a mental and physical chal
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Workout – Mon 03/30/2015
Last Day of the Open 2015!!!! ***Due to the intense soreness created by 15.5 everyone will have a ch
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Workout – Mon 03/22/2015
Everyone will have a chance at the open workouts on Monday for the next 2 weeks. Whether you are com
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Workout – Mon 03/15/2015
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
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Workout – Mon 03/08/2015
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
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Workout-03-06-15
Open Gym! For the next 5 weeks we will be holding open gym on Friday. This will allow the people who
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Workout – 03/05/2015
A. 3 Rep Max Overhead Squat: By way of power snatch B. 21-15-9 Sumo Deadlift High Pulls (85, 55L
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Workout – 03/02/2015
Everyone will have a chance at the open workouts on Monday for the next 5 weeks
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Workout – 02/24/2015
UPDATE!!! Weather: Foundations tonight will be moved forward 1 hour to 6:30PM. The 6:30pm class is c
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Snow Hours & Workout – 02/16/2015
Tonight’s 6:30 class is cancelled. We will have the 4:30 and 5:30 but please keep in mind it c
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Workout – 02/03/2015
Congrats on all the Squat PR’s yesterday! A. 10 Min EMOM: 3 Clean & Jerk @ 70% B. Short &#
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New Class Times & Workout – 01/27/2015
Announcement: Beginning Wednesday of this week we will we be starting a 6:00 am morning class. The 6
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Workout – 01/19/2015
Warm Weather Run: 800 M Run 10 Chest to Bar Pull Ups 10 Ring Dips (10 Muscle Ups) 600 M Run Me
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Guaranteed Weight loss & Open Gym
If you are concerned with weight loss there is one guaranteed way to accomplish your goal. Strict Pa
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Workout – 01/12/2015
We need your help! As a gym our biggest asset is you the customer. Please help us by checking in t
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Setting Goals & Workout – 01/05/2015
Its time to get back to work! All of us have goals we want to achieve in CrossFit and in life. The k
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Workout – 01/02/2014
A. Push Press: 4×5 @ 70% B. 21-15-9 Power Cleans 75, 55 L 95, 65 RX 115, 75RX+ Overhe
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Workout – 12/31/2014
Remember the 6:30pm class is cancelled tonight. Everyone have a safe New Years Eve! Workout: Chipper
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Workout – 12/30/2014
A. Back Squats: 3×10 @ 70% B. Open Wod 14.1 Complete as many rounds and reps as possible in 10
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Workout – 12/23/2014
Holidays Schedule: (Check ** for Changes) Wed 12/24 (Christmas Eve) 1:00pm Class Thur 12/25 (Chris
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Holidays Schedule & Workout – 12/22/2014
Holidays Schedule: Wed 12/24 (Christmas Eve) 1:00pm Class Thur 12/25 (Christmas) Closed Fri 12/26
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Workout – 12/15/2104
A. 10 Min EMOM: 4 Power Snatch @ 60% B. 3 Rounds: 200 M Run 20 Pull Ups (CtoB rx+) 20 Thrusters 85,
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Jan 17th Team Competition & Workout – 12/11/2014
http://www.superfitgames.com/th_event/team-superfit-cary-january-2015/ Above is a link for a 2 perso
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Workout – 12/10/2014
Great work on the first two workout days of the week! Lets work some of the soreness out with a Endu
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Workout – 12/08/2014
Gymnastics Wod: 10 Min AMRAP: 15 HSPU 15 Pull Ups (Chest to Bar RX+) Weightlifting Wod: 10 Min AMRAP
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Workout – 12/05/2014
A. Overhead Squats – 4×4 @ 70% B. 21-15-9 Burpee Bar Hops Power Snatch 75, 45 L 95
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Workout – 12/02/2014
A. Back Squats: 4×8 @ 70% B. 12 Min AMRAP: 30 Power Cleans 85, 55L 95, 65rx 60 Double Unde
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Workout – 12/01/2014
We hope everyone had a great Thanksgiving Holiday! It is now time to get back to work. Please try to
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Workout & Thanksgiving Schedule – 11/24/2014
Thanksgiving week Schedule: Wed – Normal Hours Thurs – Closed Friday – Thanksgivin
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Workout – 11/18/2014
A. Chipper 1000 Row 50 Wall Balls 40 Pull Ups (Chest to Bar RX+) 30 KB Swings 35, 25L 53, 35R
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Workout – 11/17/2014
A. Hang Power Clean: 5×4 @ 75% B. 4 Rounds: 15 Box Jumps 24, 20 15 Thrusters 85#, 55# 100#
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Workout – 11/14/2014
A. 5×4 Clean Pulls at 115% B. 15-10-5 Chest to Bar Pull ups (Pull Ups L) (Muscle Ups RX+) Ring
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Workout – 11/12/2014
A. Power Snatch: 1 rep @ 90% every 30 sec for 6 min B. 2 Rounds 60 double Unders 40 Wall BAlls 20 Bu
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Workout – 11/10/2014
Endurance Wod Every 10 Minutes for 40 Minutes: 600 Meter Run 600 Meter Row 30 Shoulder to Overhead 8
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Workout – 11/04/2014
We will be moving our max effort Front Squat to Friday due to the high volume Thrusters last night.
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Workout – 10/31/2014
A. For Time: 31 Reps of each movement Hand release push ups Ab mat sit ups Lunges Lateral bar jumps
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Workout – 10/30/2014
Scheduling Note: There will be no 6:30pm class this Friday. Everyone have a safe Halloween night! Al
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Workout – 10/29/2014
A. Muscle Up Skill Work B. 18 Min AMRAP: 12 Box Jump 24, 20 12 Wall Balls (14, 10L) (20, 14RX) (30
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Workout – 10/28/2014
A. Front Squats: 6×2 at 90% B. For Time: 600 Meter Run 20 Power Snatch 85, 55L 100, 65RX
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Workout – 10/27/2014
A. Squat Clean: 3 Reps at each weight. Increase reps until failure. B. 4 Rounds: 200 M Run 10 Burpee
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Workout – 10/24/2014
A. 6 Min AMRAP: 10 Power Snatch 85, 65L 115, 75RX 135, 95RX+ 20 Air Squats 3 Min Rest B. 6 Min
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Workout – 10/22/2014
A. For Time: 200 Double Unders B. 15 Min AMRAP 30 Thrusters 85, 55L, 100, 65RX 30 Pull Ups 30
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Workout – 10/21/2014
A. Front Squat: 5×5 @ 65% B.14 Min AMRAP: 400 M Run 15 Clean & Jerks 115, 75L 155, 105rx
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Workout – 10/20/2014
A. Squat Snatch: 4 Reps at each weight until failure. Start at 50% and increase. B. 10 Min AMRAP: 10
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Workout – 10/17/2014
A. For Time: 600 M Run 6 Muscle Ups 12 Squat Cleans 95, 65 L 135, 95RX 175, 115RX+ 24 HSPU
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Workout – 10/14/2014
A. Front Squat with Pause: 4×4 @ 75% B. 14 Min AMRAP: 60 Double Unders 20 KB Front Rack Lunges
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Workout – 10/13/2014
A. Power Clean & Jerk: 10 Min EMOM 3 @ 70% B. 9 Min AMRAP: 20 1 Arm KB alternating Thruster
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Workout – 10/10/2014
A. Squat Clean: 2 reps @ each weight. Increase until failure. B. 3 Rounds: 200 meter run 10 Burpees
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Workout – 10/08/2014
A. For Time: 100 Double Unders 80 Air Squats 60 Power Snatch 75#, 55# 40 Burpees 20 Toes to Bar
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Workout – 10/07/2014
A. Front Squat – 4×5 @ 75% B. For Time: 800 M Run 30 Power Cleans 115, 75L 155, 10
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Workout – 10/06/2014
A. Squat Snatch: 2 Reps at each weight. Work up to until failure. B. 12 Min AMRAP: 4-8-12-16-18 etc.
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Workout – 10/03/2014
A. Split Jerk: 2 unbroken reps @ each weight. Add weight until failure. B. Elizabeth: 21-15-9 Power
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Workout – 10/02/2014
We have good attendance in the gym this week making us feel proud to have dedicated members! Remembe
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Workout – 10/01/2014
Great job on all the squat pr’s yesterday! 7 Rounds for time of: 7 Handstand push-ups (Box L)
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Workout – 09/30/2014
A. Back Squat: 1 Rep max B. 3 Rounds: 400 M Run 15 Knees to Elbows 15 Overhead Squats 85, 55L 95,
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Workout – 09/29/2014
A. Squat Snatch: 15 Min to work up to 1 Rep Max B. For Time: 600 Meter Row 30 Shoulder to Overhead 9
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Workout – 09/26/2014
A. Squat Clean & Jerk: 2 Reps @ each weight. Add weight until failure. B. 200 M Run 30 KB Swings
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Walk for Cancer & Workout – 09/25/2014
On October 4th at 9:00 am we will be walking for cancer in show o
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Workout – 09/24/2014
If you have not seen this video yet check it out! https://www.youtube.com/watch?v=U1qe5NBpWXY A. 2
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Workout – 09/23/2014
A. Back Squats: Heavy 4’s – 4×4 @ 90% B. Open Wod 14.4 14 Min AMRAP: 60-calorie row
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Workout – 09/22/2014
A. Hang Squat Snatch: 2 Reps @ each weight. Work up until failure. B.20-15-10 Hang Power Cleans (85,
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Workout – 09/19/2014
A. Chipper: 1000 Meter Row 50 Wall Balls (14, 10 L) (20, 14 RX) 40 Abmat Situps 30 Wall Balls 20 A
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Workout – 09/18/2014
Open gym seemed to be popular last week so we are going to try it again. Choose a workout from earli
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Workout – 09/17/2014
A. Amanda 9-7-5 Muscle Ups (Chest to Bar L) Squat Snatch (135, 95RX) (95, 65L) B. 200M Sprint 400M S
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Schedule Change & Workout – 09/16/2014
We will now offer a CrossFit Light option to our RX, and RX+ Programming. CrossFit Light will lower
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Workout – 09/15/2014
A. 10 Min EMOM: 5 Power Snatch (100, 65) (135, 85) B. 30-20-10 Back Squat 115, 75 135, 95 Sho
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Workout – 09/12/2104
Check out our new promo deal for new customers: https://www.livingsocial.com/deals/1265728-one-or-tw
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Workout – 09/11/2014
Open Gym! Come in and make up one of the workouts from earlier this week or take the time to work on
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Workout – 09/10/2014
A. Back Squat: 5×3 @ 90% B. 2 Rounds: 25 Power Cleans 135, 95 25 Pull Ups (chest to bar)
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Workout – 09/08/2014
A. Snatch: Start @ 50%. 2 Reps at each weight until failure. B. 9-15-21 Burpees Sumo Deadlift High P
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Workout – 09/05/2014
A. Squat Snatch: 10 min Emom 2 reps @ 75% B. For Time: 750m Row 30 Toes To Bar 30 KB Swings 30 Burpe
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Workout – 09/04/2014
A. 4 Rounds: 12 Deadlift R1 95, 75 (115) R2 115, 95 (135) R3 135, 105 (155) R4 155, 115 (185)
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Workout – 09/03/2014
Today we will begin our next strength cycle of Back Squats. Get pumped! Its going to be awesome. A.
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Workout – 09/02/2014
A. Squat Clean & Jerk: Start at 50% complete two lifts at each weight. B. 10 Min AMRAP: 10 Power
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Workout – 08/29/2014
A. Back Squat 4×5 @ 75% B. 3 Rounds: 40 Double Unders 30 Wall Balls 20 Ring Pull Ups
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Workout & Holiday Hours – 08/28/2014
Holiday Hours: Sat: Normal Sun: Closed Mon: 11:00am Only Jesse & Jacob compete this Saturday at
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Workout – 08/27/2014
Great job to everyone in the last couple of days! Tons of Snatch and Deadlift Pr’s. A. 3x Max
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Workout – 08/26/2014
A. Deadlift – 1 Rep max B. 4 Rounds: 10 Pull Ups (Chest to Bar) 10 Burpees 400 M Run
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Workout – 08/25/2014
A. Snatch: Start @ 50%. 2 Reps each weight work up until failure. B. 12 Min Amrap: 3-3-3, 6-6-6, 9-9
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Workout – 08/22/2014
A. 2 Rounds: 12 Box Jumps 12 Power Clean (115, 75) (155, 105) 12 Pull Ups (chest to bar) 12 Shoul
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Workout – 08/21/2014
A. Jerk: 15 Min to find 1 Rep Max B. Open Wod 11.4 10 Min AMRAP: 60 Bar Facing Burpees 30 Overhead S
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Workout – 08/20/2014
Don’t forget to tell friends and family about our great membership deals and how CrossFit has
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Workout – 08/19/2014
Great work on all the FRAN pr’s last night! A. Deadlift: 5×2 @ 90% B. 4 Rounds: 15 Box Ju
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Workout – 08/18/2014
A. Squat Clean – Start @ 50%. 2 reps at each weight until failure. B. Fran: 21-15-9 Thrusters
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Workout – 08/15/2014
Don’t forget we have shirts in 3 different styles and colors now for $20.00 each. Pick one up!
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Workout – 08/14/2014
A. Jerk – 20 Min to find 2 Rep Max B. For Time: 750 M Row 4 Min Rest 500 M Row 3 Min Re
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Workout – 08/13/2014
A. 4 x Max Effort Pull Ups B. 5 Rounds for Time: 400 Meter Run 10 Power Snatch 115, 75
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Workout – 08/12/2014
!!No Lunch Class Today!! Don’t forget that you can come in on rest days and do skill work, mob
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Workout – 08/11/2014
A. 800 M Run Time Trial B. 150 KB Swings 53, 35 70, 53 *10 Burpee Penalty for each time the KB swi
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Weekend Schedule & Workout 08/08/2014
Coach Adam will be out of town this weekend so the schedule is a little different. Check it out: Fri
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Workout – 08/07/2014
A. 10 Min EMOM: Squat Cleans 3 Reps @ 70% B. 10 Min EMOM: 7 Box Jumps 24, 20 7 Shoulder to Overhead
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Workout – 08/06/2014
A.For Time: 600 M Run 30 Toes to Bar Grace (30 C&J) 135, 95 30 Pull Ups 600 M Run
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Workout – 08/05/2014
A. Deadlift 4×5 @ 80% B. 5 Rounds: 15 Box Jump 24, 20 20 KB Swing 53, 35 70, 53 25 Wall Ball
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Workout – 08/04/2014
A. Snatch Work: Start at 50% and work up heavy. 10-20 pound increases. B. 15 Min Amrap: 400 M Run 10
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Workout – 08/01/2014
A. Jerk: Work up to a 2 Rep Max B. 15 Min AMRAP: 200 M Run 20 Abmat Sit Ups 15 Overhead walking lung
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Workout – 07/31/2013
A. Chipper: 800 M Run 25 Toes to Bar 25 Squat Snatch 95, 65 25 Ring Rows 25 Clusters (Squat Clean Th
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Workout – 07/30/2014
A. For Time: 10 Rope Climbs C. 4 Rounds: 10 Front Squats 115, 75 135, 95 10 Push Jerk
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Workout – 07/29/2014
Announcements: Sunday schedule change – We will now be closed on Sundays due to low attendance
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Workout – 07/28/2014
A. For Time: 21 Thrusters 95, 65 21 Pull Ups 15 Thrusters 115, 75 15 Chest to Bar (Pull Ups) 9 Thr
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Workout – 07/24/2014
Nice work on Wednesday with all the Front Squat PR’s. Pretty much everyone hit a new one! A. 1
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Workout – 07/23/2014
A. Chipper: 80 Cal Row 60 Wall Balls 20, 14 40 Toes to Bar 20 Overhead Walking Lunges 45, 25
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Workout – 07/22/2014
A. Front Squat: 1 Rep Max B. 12 Min AMRAP: 3-3-3, 6-6-6, 9-9-9, 12-12-12 Etc Box Jumps 30″, 24
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Workout – 07/21/2014
A. Snatch Work: 12 Min Emom 1 @ 80% B. Helen 3 rounds for time: Run 400 meters 21 Kettlebell swings
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Workout – 07/18/2014
A. 15 Min Skill Work B. 4 Rounds: 50 Double Unders 10 Overhead Squat 135, 95 20 Jumping Lunges &nb
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Workout – 07/17/2014
A. Squat Cleans: Start @ 50% 1 Hang 1 Full B. 14 Min AMRAP: 200 Meter Run 30 Wall Balls 20, 14 30 KB
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Workout – 07/16/2014
A. Chipper 1000 M Row 25 HSPU 25 V-Ups 25 Deadlift 225, 135 25 Pull Ups (C 2 B) 800 M Run
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Workout – 07/15/2014
A. Front Squat 5×2 @ 90% B. 21-15-9 Burpee Box Jumps KB Swings 53, 35 70, 53 Air Squat
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Workout – 07/14/2014
A. Snatch: Start at 50%. 1 Hang Snatch & 1 Full Snatch at each weight until failure. B. 3 Rounds
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Workout – 07/10/2014
A. Amanda: 9-7-5 Muscle Up (ring dips) Squat Snatch 135, 95 B. 30 Squat Cleans (for time) 135
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Workout – 07/09/2014
A. 4 Rounds for time: 40 Double Unders 20 Burpees 15 Pullups (Comp C to B) 10 Shoulder to Overhead
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Workout – 07/08/2014
A. Front Squat – 5×3 @ 85% B.For Time: 50 Box Jumps 24, 20 50 Lunges 53, 35 70, 53 50 K
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Workout – 07/07/2014
A. Squat Clean & Jerk: Start at 50% and work up. 2 attempts at each weight until failure. B. For
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Workout – 07/03/2014
Don’t forget we will be closed Friday for the 4th! All other days we will run on a normal sche
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July 4th Weekend Hours
Thursday: Normal Hours Friday: Closed Saturday: Normal Hours Sunday: Normal Hours
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Workout – 07/02/2014
A. 15 Min AMRAP: 3-3-3, 6-6-6, 9-9-9, 12-12-12 etc. Power Cleans 115, 75 135, 95 Shoulder to Overh
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Workout – 07/01/2014
A. Front Squats: 4×5 @ 75% B. 3 Rounds for time: 25 Box Jumps 24, 20 25 Kb Swings 53, 35 70
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Workout – 06/30/2014
Hey Guys! A new Foundations Course starts tonight be sure to let your people know! A. Squat Snatch:
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Workout – 06/27/2014
A. For Time: 1000 Meter Row 50 KB Swings (53,35) 100 Air Squats 50 Abmat Sit ups 100 Meter Bear Craw
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Workout – 06/26/2014
A. Jerk: 5×2 @ 80% B. 4 Rounds: 14 Deadlifts 185, 115 225, 135 14 Pistols (Alternating)
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Workout – 06/25/2014
Announcements: 1. Our next Foundations Course starts this coming Monday, June 30th. Let anyone with
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Workout – 06/24/2014
Today we will be starting our new Front Squat strength cycle. Keeping the weight on our heels with a
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Workout – 06/20/2014
A. Chipper AMRAP (20 Min): 40 Squat Cleans 115, 75 135, 95 40 Over Bar Burpees 40 Pull Ups (Comp
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Workout – 06/19/2014
A. Back Squat 4×5 @ 75% B. 12 Min AMRAP: 40 Double Unders 30 KB Swings 20 Toes to Bar
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Workout – 06/18/2014
A. “Fight Gone Bad!” Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo
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Workout – 06/17/2014
Our Overhead Squat cycle is finished and today we will be looking for a new PR. Be aggressive and st
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Workout – 06/16/2014
A. 10 Min EMOM: 2 Clean & Jerk @ 75% B. For Time: 800 Meter row 40 Power Snatch (95, 65) 40 Wall
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Workout – 06/13/2014
A. Split Jerk: 20 Min to find 2 rep max. B. 10 Min EMOM: 5 Thrusters 5 Pull Ups (4 Muscle Ups)
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Workout – 06/12/2014
A. Overhead Squats: 5×2 @ 90% B. 3 Rounds: 400 Meter Run 14 Hang Power Cleans (155, 105) (18
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Workout – 6/11/2014
Announcement: Weekend Hours Change In a attempt to continue to build a community atmosphere at the g
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Workout – 06/10/2014
A. 18 Min AMRAP: 115, 75 135, 95 30 Double Unders 30 Toes to Bar 30 Deadlift 30 Box Jumps 30 Push
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Workout – 06/09/2014
Hey Guys! Don’t forget that a new Foundations Class starts tonight at 7:30 and the Free Commun
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Workout – 6/5/2014
Gloves: The subject of glove use has been coming up often at the gym. Hot weather causes moisture on
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Workout – 6/4/2014
2. 2 Rounds For Time: 30 Double Unders 30 V-Ups 30 KB Swings (53#,35#) (Comp 70#,53#)
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Workout – 6/3/2014
Announcement: June Free Community Workout! Tuesday Nights 7:30-8:15 Starting Tonight! Hey Guys! Fo
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Workout – 06/02/2014
A. 15 Min to find a 3 rep Thruster max B. 13 Min AMRAP: 13 Power Snatch (100#, 65#) 13 Pull Ups (Com
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Workout – 05/30/2014
A. Squat Snatch: 2o Min to find 1 rep max B. 12 Min AMRAP: 20 Kb swings (53, 35) (70, 53) 15 Wall ba
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Workout – 05/28/2014
A. 10 Min EMOM: 1 Squat Clean & Jerk @ 80% B.Chipper: 400 Meter Run 30 Toes to Bar 30 Med Ball C
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Workout – 05/23/2014
A. Pull Ups – 4x Max Effort B. 15 Min AMRAP: 3-6-9-12-15-18 (Etc). Over Box Burpees Toes to Ba
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Workout – 05/22/2014
A. 750 Meter Row For time B. 12 Min AMRAP: 15 Box Jumps 15 Shoulder to Overhead 115, 75 155, 105
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Workout & Memorial Weekend Schedule – 05/21/2014
Memorial Day Weekend Hours: Sat – Normal Sun – Closed Mon – 3:00pm-5:00pm (open gy
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Workout – 05/20/2014
A. Overhead Squats: 5×3 @ 80% B. Helen – 3 Rounds: 400 Meter Run 21 KB Swings (53, 35) 12
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Workout – 05/19/2014
A. 15 Min to Find a 3 rep max Thruster B. 5 Rounds: 15 Deadlifts (155, 115) (205, 145) 15 Wall Bal
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Workout – 05/15/2014
A. 2 x Max Effort Push ups B. 5 Rounds: 7 Front Squats (135, 95) (185, 135) 21 Box Jumps
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Workout – 05/14/2014
A. Squat Cleans – 15 Min practice w/heavy weight B.15 Min AMRAP: 25 Ab Mat sit ups 25 Wall Bal
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Workout – 05/13/2014
Today we start our next six week strength program of Overhead Squats. The Overhead Squat will provid
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Workout – 05/12/2014
For time: 50 Deadlifts (95, 65) (115, 75) 50 Double Unders 40 back squats 40 Push ups 30 power cle
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Workout – 05/08/2014
We will be CLOSED SUNDAY 05/11 For MOTHERS DAY. Enjoy the day with your families! A. 4 x max effort:
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Workout – 05/07/2014
Great job on all the back squat PRs yesterday! A.For Time: 30 Burpee Buy-in 2 Rounds: 600 Met
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Workout – 05/06/2014
We are just now finishing a six week back squat strength cycle and it is now time to test ourselves!
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Workout – 05/05/2014
A. 8 EMOM – 3 Power Snatch @ 80% B. 21-15-9 Clean and Jerk (135, 95) Pull Ups (Chest to Bar)
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Workout – 05/02/2014
A. 5 Rounds: 20 Over the Box Jumps 10 Deadlift (205#, 145#) (275#, 185#) 3 Rope Climbs
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Workout – 05/01/2014
A. For Time: 30 Power Snatch (95, 65) (115, 75) 30 Burpee 30 Box Jumps 30 Med Ball Cleans 30 Toes to
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Workout – 04/30/2014
A. Back Squats 5×2 @ 95% B. For Time: 800 meter run Then 2 Rounds: 30 KB Swings (53, 35) (70,
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Workout – 04/29/2014
A. 6 Min AMRAP 10 Thrusters 95#, 65# 10 Pull Ups B. 6 Min AMRAP 10 Sumo Deadlift High Pull 95
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Workout – 04/28/2014
A. 3 Hang Snatch – EMOM 10 Min B. Annie 50-40-30-20-10 Double Unders Ab-Mat Sit Ups
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Workout – 04/24/2014
A. Jerks – 5×2 @ 75% B. 10 Min AMRAP 12 Power Snatch (95#, 65#) (115#, 75#) 12 Pistols
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Workout – 04/23/2014
A. 15 Min to find 1 Rep Max Squat Clean B. 4 Rounds: 20 Wall balls 20, 14 20 Box Jumps 24, 20 200 Me
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Daily Workout – 04/22/2014
A. 5 Min AMRAP 30 KB Swings 53#, 35# 70# ,53# 30 KB Front Squats B. 5 Min AMRAP 20 Bar Facing Burpee
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Daily Workout – 04/21/2014
A. Back Squat 5×3 @ 90% B. For Time: 9 Squat Snatch (95, 65) (135, 95) 18 Pull ups (9 Muscle
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Members Referral Incentive & Wod – 04/17/2014
Hey everyone! We are introducing our new Members Referral Incentive. Help yourselves by helping the
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Daily Workout – 04/17/2014
A. 10 Min Emom: 3 Clean and Jerks @ 70% B. 3 Rounds for time: 40 Thrusters (45#, 25#) 40 Double Unde
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Daily Workout – 04/16/2014
A. For Time: 30 Burpees 30 KB Snatch (Alternating) 20 Over the box Burpees 20 Med Ball Cleans 20 Toe
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Daily Workout & Easter Schedule 04/15/2014
We will be closed this Sunday, April 20th for Easter Day. All other classes will remain on th
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Daily Workout – 04/14/2014
A. 10 Min EMOM: 4 Squat Snatch @ 60% B. 4 Rounds For Time: 10 Power Cleans (95,65) (comp 155,105) 10
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Daily Workout – 04/11/2014
A. 5×3 Deadlift @ 75% B. Helen – 3 Rounds 400 Meter Run 21 Kb Swings 53, 35 12 Pull Ups
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Daily Workout – 04/10/2014
A. 10 Min EMOM – 3 Squat Cleans @ 75% B. 2 Rounds For Time: 40 Double Unders 30 Sumo Deadlift
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Daily Workout – 04/09/2014
A. Hand Stand Practice – Static, Walking, Push Ups, etc. B. Chipper (Scale as Needed) 1 Mile R
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Daily Workout – 04/07/2014
A. Back Squats 5-5-5-5-5 @ 80% of 1 rep Max B. 4 rounds for time: 30 Bar Hops 20 Shoulder to Overhea
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Daily Workout – 04/07/2014
A. Snatch – 15 Min to find a 1 rep max B. 12 Min AMRAP: 20 Air squats 20 Power Cleans (95#, 65
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Daily Workout – 04/04/2014
Bring Long Socks! A. Overhead Squat 3-3-3-3-3 @ 80% B. 4 Rounds For time: 3 Rope Climbs 20 Box Jumps
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Daily Workout – 04/03/2014
A. 8 Min AMRAP 15 Deadlift (185#, 135#) 15 Toes to Bar 4 Min Rest Then: B. 8 Min AMRAP 15 Back Squat
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Daily Workout & Post Open Gym Plans
Now that the open is over we can get back into a regular skills and strength cycle. We hope to reall
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Daily Workout – 04/01/2014
A. 4 x Max Effort Pullups (Comp Chest to Bar) B. 21 – 15 – 9 Squat Snatch (95#, 65#) V-U
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Congrats & Daily Workout – 03/31/2014
Good Rowing Position Congratulations to everyone who competed in the CrossFit Games Open! It
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Daily Workout – 03/27/2014
A. Chipper: 1000 Meter Row 50 Wall Balls (20, 14) 40 Box Jumps (24, 20) 30 Jumping Lunges 20 Push Pr
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Daily Workout – 03/26/2014
A. 10 Min EMOM – 3 Squat Cleans @ 70% B. 10 Min AMRAP 15 Power Snatch (95, 65) 15 Pull Ups
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Daily Workout – 03/25/2014
A. 21-15-9 Thrusters (95#, 65#) Abmat Sit Ups B. 9-6-3 Turkish Get Ups (53#, 35#) Hand Release Push
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Dialy Workout – Open Wod 14.4
All of these movements can be scaled as needed. This should be a fun one! We will be having pizza an
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First Day Of Spring & Daily Workout
Today is the first day of spring! Enjoy it with a little running! A.For Time: (25 Min Time Cap) 800
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Daily Workout – 03/19/2014
A. Jerks 5×3 @ 70% of 1 Rep Max (If you do not have a 1 rep max use this time to establish one.
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Daily Workout – 03/18/2014
A. 8 Min AMRAP 30 Wall Balls (20#, 14#) 7 Muscle Ups (Ring Dips) 2 Min Rest B. 6 Min AMRAP 30 Med Ba
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Dialy Workout – 03/17/2014
A. Back Squat 10@80%, 8@85%, 6@90%, 4@95% (Percentages are of 1 Rep Max) B. 12 Min AMRAP: 15 Clean a
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Daily Workout – 03/14/2014 Open Wod 14.3
If you did the Deadlift / Box Jump workout yesterday we will give you an alternate workout to replac
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Daily Workout – 03/13/2014
A. 8 Min AMRAP: 10 Deadlifts (185#, 135#) (225#, 165#) 10 Box Jumps (24″, 20″) Rest 5 Mi
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Daily Workout – 03/12/2014
A. 10 Min EMOM 3 Squat Snatch @ 80% of 1Rep Max B. 4 Rounds: Max effort 500 Meter row (Rest 3 Min Be
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Daily Workout – 03/11/2014
A. Double Under Practice B.15 Min AMRAP 15 Burpees 15 Wall Balls (20#, 14#) (comp slam ball 30#, 20#
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Daily Workout – 03/09/2014
A. Front Squat 12 @ 70%, 9 @ 80%, 6 @ 85%, 3 @ 90% B. 4 Rounds for time: 400 M Run 15 Shoulder to Ov
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Daily Workout & Open Wod 14.2 – 03/07/2014
All Athletes who are not competing in the open will do: 12 Min AMRAP 10 Overhead Squats (95#,
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Workout – 03/06/2014
A. 15 Mins to work up to a 1 Rep Max Squat Clean B. 21-15-9 for time: Sumo Deadlift High Pulls Alter
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Workout – 03/05/2013
A. Back Squat 12 @ 70%, 9 @ 80%, 6 @ 85%, 3 @ 90% B. 15 Min AMRAP: 20 Box Jumps (24″, 20″
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Workout – 03/04/2014
A. 13 Min AMRAP 13 Burpees 13 Front Squats (135#, 95#) 13 Pull Ups (Comp chest to bar) Comp Add: For
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Open Reminders & Workout – 03/03/2014
Great job to everyone who competed in 14.1 this past week! Everyone gave it 100% and those that chos
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Workout – 02/27/2014
A. 4 Rounds For Time: 200 M Run 10 Box Jumps (24″, 20″) 10 Hand Release Push Ups 10 Squa
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Open Prep & Workout 02/26/2014
Workout 02/26/2014 A. 10 Min EMOM: 3 Overhead Squats @ 65% of 1 rep max B.For Time: 1000 Meter Row
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Workout – 02/25/2014
A. Fran 21-15-9 Thrusters (95,65) Pull Ups B. Elizabeth 21-15-9 Power Cleans (135,95) Ring Dips
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Workout – 02/24/2014
A. Front Squats: 15@55%, 12@65%, 9@75%, 6@85% B. 10 Min AMRAP 15 Power Snatch (95#,65#) (115#, 75#)
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Workout – 02/20/2014
A. Amanda: 9 – 7 – 5 Muscle Ups (Chest to Bar Pull Ups/Ring Dips) Squat Snatch (135#, 95
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Workout – 02/19/2014
A. 4 Min AMRAP 7 Deadlift (225#, 155#) (275#, 185#) 15 Abmat Sit Ups 1 Min Rest 4 Min AMRAP 7 Hang P
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Workout 02/18/2014
A. Back Squat 20@60%, 15@70%, 10@80%, 5@90% B. For Time: 200 M Run 30 Toes to Bar 200 M Run 30 Pull
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Workout 02/16/2014
A. Open Wod 13.2 10 Min AMRAP: 5 Shoulder to Overhead (115#, 75#) 10 Deadlift 15 Box Jumps (24, 20)
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Valentines Day & Workout
Happy Valentines Day to all the ladies, Happy B-Day to Candace, and happy 13.1 to everyone else! A.
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Weather & Workout – 02/13/2014
To be safe we are going to cancel the afternoon and evening classes including Foundations tonight. W
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Weather & Workout – 02/12/2014
It looks like the weather is definitely going to make an impact starting around lunchtime today. All
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Workout – 02/11/2014
A. EMOM 10 Power Snatch (95, 65) Continue every minute until 10 reps can no longer be completed. B.
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Workout 02/10/2014
A. Open Wod 13.3 12 Min AMRAP: 150 Wall Balls (20#, 14#) 90 Double Unders 30 Muscle Ups B. L-Sit Hol
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Workout – 02/07/2014
A. Overhead Squat 5×3 @ 80% of 1 Rep max B. 8 Rounds for Time: (10 Min Time Cap) 2 Muscle Up 5
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Workout – 02/06/2014
A. 15 Min to find a 1 Rep Max Power Snatch B.12 Min AMRAP: 15 Box Jumps (24, 20) 15 KB Swings (53, 3
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Workout – 02/05/2014
A. 10 Min EMOM 5 Power Cleans @ 75% of 1 rep max. B. 10 Min AMRAP 20 Toes to Bar 20 Shoulder to Over
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Workout – 02/04/2014
A. Front Squats 20 @ 50%, 15 @ 60%, 10 @ 70%, 5 @ 80% B. 1o Min AMRAP 60 Bar Facing Burpees 30 Overh
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Workout – 02/03/2014
A. Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Ches
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Workout – 01/31/2014
A. 5 Rounds for Time: 5 Squat Clean & Jerks (135#, 95#) (comp 185#, 135#) 10 Chest to Bar Pull
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Foundations & Workout 01/30/2014
Foundations: The first Foundations Course class starts tonight at 7:00 pm. It was set back from Tues
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Snow Schedule & Workout 01/29/2014
We did not get as much snow last night as I expected so the snow party is a no go. I did just check
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Snow Schedule & Workout 01/28/2014
Snow Schedule: Foundations and 6:30 class cancelled Tuesday night. We will determine Wednesdays sche
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Workout – 01/27/2013
A. Light Fran: 15-12-9 Thrusters (95#,65#) (100#) Pull Ups (chest to bar) 7 Min Time Cap 4 Min R
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Workout – 01/24/2014
Sunday Hours: We will be moving this Sunday’s hours to 1100am-1:00pm due to a couple of our at
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Workout – 01/23/2014
A. Back Squat – 20@50%, 15@60%, 10@70%, 5@80% B. 3 Rounds for time: 20 Box Jumps 20 KB Snatch
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Workout – 01/22/2012
A. Snatch 10 (50%) 8 (60%) 6 (70%) 4 (80%) 2 (90%) B.For Time: 1000 M Row 50 Thrusters (65#, 45#) 50
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Workout – 01/21/2013
A. For Time: 3 Rounds 14 Deadlift (185, 135) (225, 155) 14 Chest to Bar (Comp 7 MU) Then: 3 Round
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Workout – 01/20/2014
A. Squat Clean – Start at 50% of 1 rep max. Work up (men 20#) (women 10#) until failure B. For
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Workout – 01/17/2014
A. For Time 30 Back Squats (155#, 110#) 30 Pull Ups 20 Front Squats (155#, 110#) 20 Chest to Bar Pul
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CrossFit Games Open & Workout – 01/16/2014
The CrossFit Games Open is here! For those of you who don’t know it is the largest CrossFit co
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Workout – 01/15/2014
A. 15 Min Clean and Press Complex – 1 Squat Clean 3 Press 1-1-1-1-1-1-1 @ 75% of press one rep
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Workout 01/14/2014
A. Snatch Complex: Start at 50% of 1 rep max – 1 power snatch – 1 hang squat snatch R
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Flu Season & Workout – 01/13/2014
If you haven’t already realized it is the season of the Cold and Flu. Here are a couple of rul
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Workout – 01/10/2014
A. 15 Min of Handstand work: Static, Walking, Wall Holds etc. B. 3 Rounds for time: 21 Power Snatch
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Workout – 01/09/2014
A. Clean & Jerk 1-1-1-1-1-1-1 @ 95%-100% B. 12 Min AMRAP 15 Deadlift (115#,75#) 15 Push Press (1
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Workout – 01/08/2014
A. 8 Min AMRAP 1000 M Row Buy In 30 Box Jumps (24,20) 30 Wall Ball (20,14) (comp 30,20 slamball) 2 M
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Workout – 01/07/2014
A. Front Squat 2-2-2-2-2-2 @ 90% of 1 rep max. B. 7 Min AMRAP – Burpees. Comp Add: 40 Toes to
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Workout 01/06/2014
A. 15 Min to establish a 3 rep max Overhead Squat from the ground. B. 21-15-9 Squat Snatch (95#,65
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Workout – 01/03/2013
A. Power Snatch 2-2-2-2-2-2 @ 90%-95% of 1 rep max. Rest 60 Seconds between sets. Weight can be drop
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Workout 01/02/2014
A. 5 Rounds 3 Min AMRAP then 1 Min Rest 10 Squat Clean (135#, 95#) 10 Shoulder to Overhead (135#, 95
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Workout – 01/01/2014
New Years Wod: 1400 Meter Row 14 Clean & Jerks (135,95) 14 Chest to Bar Pullups 14 Squat Snatch
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Workout – 12/31/2013
A. Overhead Squat 3-3-3-3-3 @ 85% of 1 rep max. B. 21-15-9 Deadlift (225#, 135#) (Comp 315#, 205#) B
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Workout – 12/30/2013
A. 8 Min EMOM: 5 Power Snatch (95#,65#) (Comp 140#, 95#) B. 14 Min Amrap: 50 Wall Balls (20#,14#) 50
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Workout – 12/16/2013
A. 10 Min EMOM – 3 Clean and Jerks @ 65% of one rep max. B. (last done 11/27/2013) 10 Min AMRA
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Workout 12/26/2013
A. 15 min – work up to a 1 rep max Snatch. B.6 Min AMRAP 20 Deadlift (155#, 105#) 10 Lunges (1
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Workout 12/23/2013 – 12 Days of Christmas
After completing the first movement go back to 1 and begin again adding a new movement each round. T
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Workout 12/20/2013
A. Endurance Wod: 6×400 Meter run (Comp: 8×400) Equal work and rest time. B. 5 Rounds: Max
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Workout 12/19/2013
A. Jerk 3-3-3-3-3 Start at 75% of 1rep max. Add weight each set. B. 5 Rounds for time: 10 Thruster (
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Workout 12/18/2013
A. Gymnastics Work – L-Sits 5 x Max Effort B. 6 Min AMRAP – 30 Wall Balls 15 Pull Ups (C
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Workout 12/17/2013
A. Back Squat 2-2-2-2-2 B. 21-15-9 Power Snatch (115#, 75#) Box Jumps (24″, 20″) Ring
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DAILY WOD 110513
STRENGTH POWER CLEANS 3-3-3-3-3 WOD 10 POWER CLEANS (135/95) 2 BURPEE BOX JUMPS 8 POWER CLEANS 4 BUR
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WOD- Wednesday
20 Minutes Pause Snatch from the High Hang- work heavy sets of 1 Post: 20 Wall Walks for quality &nb
Resources
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1399 Capital BoulevardRaleigh NC 27603
