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Monday – 160418

Laura O’Leary Laura O has a dynamite Bar Muscle Up. But doesn’t she look like she might be afraid of heights here? Warmup Spealler Warmup Run 200m Gymnastics Work Strength Back Squat Use W1RM (90%) 5 @ 50% 3 @…

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Saturday – 151219

Warmup Spealler Discuss Scaling Options Monster Mash For time as a 2-person team: 100 Thrusters 95/65 80 Burpee Box Jumps 24/20 60 Bar Muscle-ups 4k Row 2 Mile run For time as a 2-person team: 50 Power Cleans 155/105 50…

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Friday – 151204

Zoe Cangas I have a love/hate relationship with the Press. On the hand, I love simplicity. “Can you put this over your head?” On the other hand, I hate that it is SO HARD to increase the Press. It takes…

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Saturday – 151031

U.S. Army Spc. Christopher D. Horton, of Collinsville, Oklahoma, died Sept. 9, 2011, in Zurmat District, Afghanistan, of wounds sustained when enemy forces attacked his unit with small-arms fire. The 26-year-old was assigned to 1st Battalion, 279 Infantry Regiment, 45th…

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Monday – 150803

Warmup Spealler CFWU Strength Thruster Find 1RM WOD From the 2015 Reebok CrossFit Games “Triangle Couplet” 15-10-6 Thruster 165/115 Bar Muscle Up* *Sub 2 for 1 Toes to Bar

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Friday – 141205

Click HERE for details on the 314 Invitational, 2015 edition. Warmup Matt Chan Warmup CrossFit Warmup Strength Deadlift Ed Coan Program 2 @ 90% 5 x 3 @ 75% WOD “Lost My Mood Ring” 30 Wall Ball 15 Bar Muscle…

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Wednesday – 141105

How many CrossFit 314’ers can you identify in the photo? Pretty sure I can identify 15. Zero Super Special Bonus Points for the first 10 athletes you find. Five Super Special Bonus Points just for each 314’er beyond 10 that…

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Thursday – 140918

Tim Schultz approves this workout. N.B. – I know you’re thinking, “Didn’t he already use this photo?” Nope. That was this one. And now Tim is thinking, “How many of those photos does he have of me?” Lots.) Warmup 5…

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Thursday – 140828

Garth, Amie and Lindsey Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength/Skill Rope Climb Complete 5-10 Legless Rope Climbs *Scale Appropriately Workout of the Day “The Way You Make Me Feel, Coffee”…

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Friday – 140502

Fancy equipment is not what’s needed for world-class fitness. Sweat, Drive, and a great Community are the only requisite tools. And a little chalk never hurts. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double…

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