Archives


Tuesday – 160823

A while back, I learned that our very own Jon Dukes will be deployed soon. The good doctor will be in Honduras for about 9 months (I could easily have the location and/or duration incorrect. Amie says I don’t pay…

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Saturday – 160220

Dani Kretzer The morning mashup should establish a pretty good post-workout pump for the photo session. HOWEVER!! You’ll probably want to a quick warmer-backer-upper before your actual time slot. Kaitlyn is going to be one busy photog tomorrow, so make…

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Monday – 151116

Aladin Hegic This week marks the end of the 3rd wave of our Juggernaut Strength Cycle. The final set is for ABSOLUTE max reps. Your spreadsheet will reset your “Working 1-Rep Max” based on the strength of your efforts this…

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Saturday – 151107

I can name 10 of the 11* 314’ers in this photo. I’ll give 50 Super Special Bonus Points if you can name the person I cannot identify. *Maybe this is crazy, but I might see the shoes of a 12th…

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Friday – 150911

I have a profound respect for any person that spends their days helping others in times of need. Our deepest thanks to all our military, police, firemen and first responders. Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut W1D4 Strict Press…

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Monday – 150608

Warmup Spealler Skip CFWU 3 Rounds 5 RDL 5 Hang Power Clean 5 Front Squat Strength Hang Clean 10 Minutes to work up in weight Then, 8 Minute EMOM 3 Hang Clean – Heavy as possible – Adjust weight as…

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Friday – 150417

Warmup Spealler CFWU Strength Deadlift 5-3-1+ 90%(75-85-95) WOD 10-1 Sumo Deadlift 185/125 Bar over Burpee

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