Archives


Thursday – 160915

TBT – Ben Marsh: Dynamic Duo 2014 Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Deadlift 5×5 @ 75% WOD From CFNE “Dashed Tomatoes” 3 Rounds of “Cindy” 1 Round of…

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Saturday – 160528

Ben Marsh Warmup Spealler Warmup CrossFit Warmup WOD Nancy 5 Rounds 400m Run 15 OHS 95/65 Cashout 500m Row for Time

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Wednesday – 160511

Rob and Will (And Ben, but he is out of sync.) Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 800m Run for Time Then, 2 x 400m @ 800m Pace WOD EMOM – 12 Even: 15 Toes to Bar Odd:…

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Tuesday – 160126

Ben Marsh – Birthday Boy Warmup Spealler Warmup CrossFit Warmup Skill 15 L-Ups 10 Skin the Cat 5 Strict Muscle Up WOD 5 Rounds for Time 5 Stone to Shoulder 145/115 10 Toes to Bar 15 Box Jump 24/20 Cashout…

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Tuesday – 151201

Ben Marsh Ben is a FIERCE rower. Here are a few things I like about his technique: His handle pulls to his xiphoid process (it’s where your rib cage comes together); He finishes his stroke with his shoulder just a…

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Thursday – 151008

Ben Marsh – 4-O’Clock Shadow Pump No women or children were harmed in the taking of this photo. (Though several were heard audibly gasping, as well as numerous men. Particularly Rob.) Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut W5D3 Deadlift…

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Tuesday – 131105

Ben Marsh, CrossFit Level 1 Certificate Holder and Trainer at CrossFit 314. Our new trainers may have left out some interesting facts about themselves that I’ll be happy to bring to light this week. A few things about Ben: Growing…

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