Archives


Thursday – 160728

TBT – Sara Coe: CrossFitter Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk WOD 4 Rounds 10 C2B Pullups 10 T2B 5 Deadlifts 335/235

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Tuesday – 160531

Like every year, it was AWESOME to see so many folks tackling Murph! It was great to have our friends from CrossFit Kirkwood come down, too! One of my favorite things is to check Facebook after a major event to…

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Tuesday – 160503

Warmup Spealler Warmup Run 200m Burgener Warmup Skill/Strength Snatch Work From The Outlaw Way – 160502 1) 5X3 Touch-and-Go Power Snatches – work to a 3rm for the day, Rest 2:00, then… 2) Max Effort Unbroken Power Snatches @ 80%…

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Saturday – 160409

Derek Weida, 1st Phorm Athlete If you are not working some hanging knee raises* into your CrossFit warmup on the daily, I feel like you are doing yourself – and your abs – a disservice. Warmup Spealler Warmup Run 200m…

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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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Saturday – 150905

In case you haven’t seen the schedule, we will have regular hours Saturday and Sunday this week. Monday, we will have open gym from 9-11 am. Come get a workout in before enjoying the holiday! Warmup Spealler Skip CFWU Monster…

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Wednesday – 150805

Warmup Spealler Running Drills – Skip CFWU CFE From the 2015 Reebok CrossFit Games “Sprint Course 1 and 2” Zig Zag Sprint + Obstacles Use tires, boxes or coach’s choice. Athletes sprint west, then east on the 2-min mark. Repeat…

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Tuesday – 150303

Amy Howard with family support at the 314 Invitational, 2015 Edition Warmup CrossFit Warmup 3 Rounds of 10 Skill Handstand Walk Workout of the Day “A Stack of Ones” Complete the following in any order, for time: 1 Sled Pull…

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Saturday – 141122

U.S. Air Force Master Sgt. Thomas “Ozzy” Crowell, 36, of Neosho, Missouri, died Nov. 1, 2007, near Balad Air Base in Iraq. The special agent for the Air Force Office of Special Investigations, Detachment 301 at Scott Air Force Base…

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Friday – 141024

This weekend, Springfield, Missouri will host the Sixth Annual Heart of America CrossFit Competition. You can check out the workouts and schedule of events HERE. Neil Jones, Adam Erickson, Garth Sherman, Courtney Erickson, Nikki Cox and Cori Clark will be…

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