Archives


Thursday – 160428

Tim, Neil, Jesse and Rob tackled this workout back in October of 2014. Workout begins around the 2:20 mark. Have fun, Folks. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Deadlift 4 x 1 @ 90% WOD 30 Deadlift 155/105*…

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Tuesday – 160405

Caitlyn Powell I’ve shared this before, but THIS IS A SUPER HANDY RESOURCE when it comes to assessing your current skill level(s) as an athlete and setting new goals. Give it a look, set some goals, and put your CrossFit…

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Saturday – 160319

Mikko Salo – 2009 CrossFit Games Champion Warmup Spealler Warmup Crossfit Warmup Chipper WOD From the 2009 CrossFit Games, for time: 15 barbells cleans (155/105) 30 toes to bar 30 box jumps (24″/20″) 15 muscle-ups (10 muscle-ups females) 30 dumbell…

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Saturday – 160312

Sgt. Lance “Big Sexy” McLean, 38, of Biloxi, Mississippi, died on June 29, 2013, from a gunshot wound he sustained in the line of duty on June 28, 2013. Prior to his death, McLean served as a Sergeant with the…

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Monday – 160222

Ladies Night at CrossFit 314, 2015 If I remember rightly, this workout SMOKED ME last year, as I was tipping the scales right around 200lbs. Looking forward to repeating this one at my more gymnasty 175lbs body weight this time…

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Monday – 160125

314 Ladies Night I’ll tell you two things, Folks: The Open is right around the corner. You can sign up HERE. You can bet your bippy there’ll be Wall Ball, Rowing and Double Unders. And Burpees. Get your hustle on…

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Wednesday – 151028

Sarah Balza – Coach at Bare Hands CrossFit in Columbia, IL This is the most dynamite photo of an athlete at full extension during an Olympic lift that I have ever seen. Sarah, I’ve only had the pleasure of watching…

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Labor Day and Juggernaut – 150907

Happy Labor Day, gang!! Just a reminder that we will have open gym from 9-11. Since I didn’t notice the holiday until last week, we have a workout scheduled. Feel free to do the scheduled workout or make up your…

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Thursday – 150806

Warmup Spealler CFWU Strength Find 1RM Clean WOD From the 2015 Reebok CrossFit Games “Midline Madness” 6 Rounds 400m Run 50′ Farmer Carry 350/270

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Friday – 150710

Warmup Spealler CFWU Strength Squat Clean Find 1RM WOD “A Stitch in Time” With a 12min Clock 500m Row 400m Run 30 Cleans 135/95 20 Pistols 100 Double Unders AMRAP Calorie Row

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