Archives


Tuesday – 160906

On Saturday, we hosted our first USAPL meet, and it was AMAZING! Thank you so much to all of the volunteers for helping and to the athletes for giving it their all. This was the first meet for Nikki and…

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Wednesday – 160615

Nikki Cox About once a week, we program double unders. Many of you have mastered this movement, but others dread the thought of whipping yourself across the arms/legs/butt for the whole workout. If you’re in this second group, give these…

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Wednesday – 150610

Clearly, this is not my garden. Today, I Worked in My Garden by Jesse Novotney Warmup Spealler Running Drills – Skip CFWU CFE EMOM – 10 200m Run Compare to 150312 and 150513 WOD 5 Rounds 50 Double Unders 30…

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Tuesday – 150203

Warmup Spealler CFWU Skill/Strength Ring Work Skin the Cat Support/L-Sit/Press to Handstand Partner WOD 18 Minute AMRAP 10 Axle Deadlift 160/110 Run 20 Lengths of Gym 60 Double Unders

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Wednesday – 140910

Tim Schultz approves this WOD. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Strict Press 3×8@50% of 1RM WOD 1000m Row Rest 1 Minute 200 Double Unders Rest 1 Minute 50 Wall…

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Thursday – 140508

Today’s workout looks like a real doozie…because it is. One of CrossFit’s principle tenets is that higher intensity workouts increase fitness better than lower intensity workouts. When I write a weight on the board that is too heavy for you…

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Saturday – 140419

Dan Howard Whether you already have a Muscle Up or your working towards one, establishing a lights-out False Grip will give you one heck of an advantage on rings. Like establishing a good Hook Grip, you need to practice the…

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Thursday – 140227

I feel like a kid on Christmas Eve, right now. The first workout of the 2014 CrossFit Open is going to be announced tomorrow night at 7pm. I remember well what seven minutes of Burpees felt like in 2012. And…

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Tuesday – 140211

This was the aftermath the last time Neil Jones tried to keep up with me. For your safety and your health, Neil – and because we, your community, care about you – please, just stand down. Skill “Bring Sally Up”…

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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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