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Tuesday – 160920

Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance + OHS – 8 Min to find heavy single – Scale to 2x overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find heavy complex WOD 3 Rounds 400m Run 20…

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Tuesday – 160913

Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…

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Tuesday – 160823

A while back, I learned that our very own Jon Dukes will be deployed soon. The good doctor will be in Honduras for about 9 months (I could easily have the location and/or duration incorrect. Amie says I don’t pay…

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Tuesday – 160419

Preston Stigall Anybody happen to catch this handsome-devil Power Clean and Push Jerk 285 American El-Bees to a very near miss last week? That said… Warmup Spealler Warmup Run 200m Gymnastics Work Strength Snatch 3-Stop Snatch Deadlift + Hang Snatch…

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Tuesday – 160308

Will Grumke So. This is an excellent picture. Will, your gigantic pecs aside, you are one of the most supreme athletes and humans that I know. You are driven, humble, and willing to put in the work, whatever it takes….

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Tuesday – 160301

Christie and Frank Generally, when I teach athletes how to link Toes to Bar together, I focus on generating a coordinated kip. It’s harder to do if your toes have to go ALL the way up to the bar for…

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Tuesday – 160223

Alicia Allen I feel like Alicia is thinking, “Am I a total boss? Yep. I am.” Alicia, you ARE a total boss. Keep up the Strong Work. ***PUBLIC SERVICE ANNOUCEMENT!!*** This week marks the beginning of the 2016 CrossFit Open!!…

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Wednesday – 160106

5pm Class But. But…WE JUST RAN YESTERDAY?!?! N.B. – If I’m not mistaken, there are 16 314’ers to be identified in this rather tricky photo. I’ll give out 10 Super Special Bonus Points each, and 50 if you can identify…

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Tuesday – 151110

Nikki Cox – Double Under Speaking of awesome moms that are in the gym 5 days a week for years… Nikki, I just came across THIS POST that I wrote some 18 months ago. We are still ridiculously fortunate to…

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Thursday – 151029

Warmup Spealler CFWU Juggernaut – Deload Find 3RM Power Clean Compare to 151001 Workout of the Day “Simple Division, Solve for Quad” 42 Front Squat 75/45 21 Hang Snatch 75/44 30 Front Squat 15 Hang Snatch 18 Front Squat 9…

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