Archives


Friday – 161007

We have some amazing athletes at CrossFit 314! So amazing, in fact, that some are able to compete on a national level with some of the best in the country. This weekend, Preston, Cori, and Meghan G are teaming up…

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Friday – 160923

Just a heads up that you may want to keep a few dates free: October 22 – We’ll have a repeat of last year’s trivia night to raise money to send our awesome athletes across the country to compete in…

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Friday – 160909

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×6 @ 75% of 1 RM – Alt with drop set pullups WOD 20 Minute AMRAP 250m Row 7 T2B 7 KBS 70/53

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Friday – 160902

I’m sure you all started September off with a nice, relaxing run! To keep track of the gym’s total miles run, enter each run/walk here. Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×8 @ 72.5% of 1 RM – Alt…

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Friday- 160826

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×8 @ 70% of 1 RM – Alt with drop set pullups WOD Run 1 mile 10-8-6-4-2 Deadlift 225/185 HSPU

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Friday – 160819

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×10 @ 65% of 1RM *Alt w/5×10 Bent Over Rows WOD 25-20-15-10-5 Push ups MBC 20/14 200 meter walk with 135/95 on back after each round

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Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

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Friday – 160812

Sometimes, I program a workout with a specific athlete in mind. Or I just try to guess how an athlete will do. “Hm… burpees and double unders. Who will win between Laura O and Nikki?” Or “Max deadlift. I wonder…

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Friday – 160520

Christie Caira Today’s workout is… The Other Total Clean – 1 RM Bench Press – 1 RM OHS – 1 RM No sleeves allowed.

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Friday – 160513

Warmup Spealler Warmup Run 200m Gymnastics Work Strength Bench Press 5 x 2 @ 95% Partner WOD 3 Rounds 10 Tire Flips 200m Pinch Grip Carry 35s/25s 200m OH Barbell Walk 115/85 – Add weights to barbell OR MAKE UP…

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