Archives


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 – 140815

Tomorrow we bid adieu to this 314 athlete until Christmas break. Can you name her? Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Skill Handstand Walk Kipping Handstand Pushup Partner WOD 50 Bear…

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Wednesday – 140226

Karen Austin, after running 100-miles in 24-hours. Did you read that? It’s not a typo. Karen is a Personal Training Client of mine and an occasional class drop-in at the gym. On February 8th, she completed the Delirium Ultra 24-Hour…

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Monday – 131202

Beth Delling and the 314 CrossFit Kids Program. It’s funny to me how much fun these kids have doing bear crawls. I have a hunch that the reactions of our adult members will be slightly different… Warmup CrossFit Warmup 3…

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Tuesday – 131112

Guess who’s turning 31? Hint: it’s not Harper. Warmup Put on Knee Sleeves Load a racked barbell to 225lbs Squat it for a rep or two Add a Wheel or Two Squat it Skill Rope Climbs Handstands for rope climb…

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Wednesday – 131106

Tiff Harris Tiff is performing an American Kettlebell Swing in the photo above, but we’ll just be performing Russian Kettlebell swings today. The difference is that in the Russian Kettlebell Swing, you only need to swing the weight up to…

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Wednesday – 131030

How many CrossFit 314’ers can you name in this photo? One Special Bonus Point per correct identification. To double your Special Bonus Points that you’ve received to date: identify the non-CrossFit 314’er in this photo. Warmup CrossFit Warmup 3 Rounds…

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