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Monday – 161114

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5@70% 5@75% 4@80% 3@85% 3+@ 90% WOD 13 Minute AMRAP 1 Clean 135/95 2 C2B Pullups 3 Cleans 4 C2B Pullups 5 Cleans 6 C2B Pullups 7 Cleans 8 C2B Pullups 9…

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Tuesday – 160906

On Saturday, we hosted our first USAPL meet, and it was AMAZING! Thank you so much to all of the volunteers for helping and to the athletes for giving it their all. This was the first meet for Nikki and…

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Monday – 160822

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat 5×3 @ 85% of 3RM WOD 3 Rounds 30 Wall Balls 20/14 20 KBS 53/35 10 Box Jumps 30/24

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Monday – 160815

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 3 RM WOD 21-15-9 Pull ups Thrusters 95/65 Ring dips

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Monday – 160808

Our athletes absolutely CRUSHED IT at the Backlot Bout this weekend. Let’s start with the Rx team of Cori, Preston, and my buddy Brett from Kirkwood. They finished in 6th place! What an impressive feat. That Rx division is no…

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Monday – 160801

Man, summer is just FLYING by! I can’t believe it’s already August. Soon, kids (and teachers) will be back in school, and the temperatures (hopefully) will drop. Five months until the end of 2016. 152 days. That’s 152 days of…

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Monday – 160725

The big question is, “Did you watch the CrossFit Games this weekend?” Honestly, I’ve only caught bits and pieces, but there have been some INCREDIBLE performances. Tomorrow, you’ll probably have friends and family as, “Is that way you do?” It’s…

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Monday -160718

Warmup Spealler Warmup CrossFit Warmup Strength Back Squat Find 5 RM WOD 6 Rounds 5 Clean and Jerk 155/105 50 Double Unders 200m Run

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Monday – 160711

After 16 weeks of squats on squats, we have finally reached testing day!! Remember, we never tie an old PR – even a 1 lb PR is something to be proud of! Make sure that you are very warmed up…

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Tuesday – 160705

Warmup Spealler Warmup Barbell Warmup Strength 6 Minute EMOM 3 TnG Power Snatch – Modify weight as needed 2 Minute Rest 6 Minute EMOM 3 TnG Power Clean – Modify weight as needed WOD 3 rounds 21 KBS 70/53 15…

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