Archives


Tuesday – 160517

Meghan Bryant – 2015 USAW Regionals One of the most common mistakes in weightlifting is jumping forward. There are a number of things that cause this, but the effect is often a missed lift. One drill we use to fix…

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Wednesday – 160504

Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 8 x 200m Run, 60sec Rest WOD EMOM – 16 1. 25 Wall Ball 2. 250m Row 3. 25 Kettlebell Swing 70/53 4. 25 Situps w/ WB

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Saturday – 160423

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the…

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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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Wednesday – 160406

EmCee Hammer Pretty much sums it up, I’d say. Warmup Spealler Warmup Run 200m Gymnastics Work Endurance 3 Rounds Row 250m Run 200m Rest as needed between efforts WOD 21-15-9 Bar Facing Burpee Push Press 115/80 Rest 3 Minutes 21-15-9…

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Monday – 160328

Scores must be submitted for Open Workout 16.5 by 7pm Monday, and that will bring the 2016 CrossFit Games Open to a close. For any athletes that didn’t make it to Regionals (basically, all of us), that means this Magic…

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Saturday – 160326

Warmup Spealler CFWU WOD “Filthy 50” For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall…

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Wednesday – 160316

Kyle Comes Kyle has been at the gym for the 6am class an average of 4x/week since the first day he showed up back in December. You see, he had drunkenly foolishly bet Will Grumke that after just three months…

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Wednesday – 160210

Matt Tucker and the 5pm Class Tuck, I just saw that you posted a 7:13 for a 2k row over lunch. My Personal Best is a 7:17. While I clearly have mixed emotions over the situation, I just wanted to…

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Saturday – 160206

U.S. Marine Corporal Donald M. Marler, 22, of St. Louis, Missouri, assigned to the 3rd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, died on June 6, 2010 while supporting combat operations…

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