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Friday – 160506

Alicia and EmCee on a typical Flex Friday. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Bench Press 5 x 3 @ 90% WOD 5 Rounds – Not for Time 10 Bicep Curls 10 Dips 5 Weighted Chin Ups 10…

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Friday – 160429

Will Grumke Will’s been part of the 6am Hustle for six months now. Quite frankly, he’s the best athlete that I personally know. He is absolutely the embodiment of the ethos he lives by: You can’t cheat the grind. Will,…

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Friday – 160408

Josh Kretzer Unless I’m mistaken – which, is practically an impossibility – Josh made his first Bar Muscle Ups in the CrossFit Open just a few weeks ago. And that’s what I love about the Open. But that’s not why…

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Thursday – 151203

Will Grumke and Ben Marsh Warmup Spealler Warmup CrossFit Warmup Strength Juggernaut, 3’s Wave – Accumulation Deadlift 7 x 3 @ 75% Final Set is for Max Reps Stay 2-3 Reps shy of failure WOD “Little Blue Beach Ball” 10min…

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Tuesday – 150630

Warmup Spealler CFWU Strength Bench Press 5 @ 50% 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 5+ @ 85% Workout of the Day “Bruce Lee’s Betta Fish” 7 Rounds: 7 Burpee 14 KB Swing 70/53…

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Thursday – 141211

Rob and Jesse at the 2013 Tag Team Throwdown On Competition, by Rob Carr N.B. – This was the only photo of Rob and I at the event that I could find. I didn’t specifically pick it because it showcases…

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Tuesday – 141028

Laura O’Leary On November 8th, I’ll be participating in a fundraiser at CrossFit West County. Rob Carr will be joining in as well. The WOD is free to attend, and any donations will support the sister-in-law of one of Laura…

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