Archives


Tuesday – 160531

Like every year, it was AWESOME to see so many folks tackling Murph! It was great to have our friends from CrossFit Kirkwood come down, too! One of my favorite things is to check Facebook after a major event to…

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Thursday – 150416

Zech Teasdale – White men CAN jump. Warmup Spealler CFWU CFE 3 x 400m Run Rest 90 seconds between Aim for consistent times Dukes – 80.25sec average Jesse – 81.5sec average WOD “Annie” 50-40-30-20-10 Double Under Situp *Compare to 140312…

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Saturday – 140809

Amie and Courtney Tomorrow we’ll cover both the J-Wrap that Amie is using as well as the S-Wrap Courtney is using. It helps to be proficient at both, especially in a workout with 15 rope climbs. Ropes are known to…

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Friday – 131213

Everything that we do – EVERYTHING – is driven by the power of the hip closing to opening. Get better at it. Warmup CrossFit Warmup 3 Rounds of 10 Skill Jump to feet from kneeling Scale w/band Advance w/weight or…

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Thursday – 130905

I always say that on a day that we’re not lifting any weights, I like to focus on maintaining a super-gymnastics hollow body position throughout all of the CrossFit Warmup. In fact, I almost make the warmup my workout. Check…

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