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Thursday – 160818

Strength Deadlift 4×4 @ 80% of 1RM Partner WOD 10 min clock Both partners run 1 mile Remaining time max power cleans 225/155

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Saturday – 160723

Partner WOD 50 Power Cleans 155/105 200m Run 50 Shoulder to OH 135/85 400m Run 50 Hang Power Snatch 115/75 200m Run 50 OH Lunges 95/65 400m Run 50 Thrusters 75/55

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Monday – 160704

Happy 4th of July!! The gym will be open from 10-noon. Come get a great workout in before celebrating! Partner WOD 30 Minute AMRAP 10 Muscle Ups 20 DB Manmakers 30 T2B 400m Run

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Saturday – 160625

  Warmup Spealler Warmup CrossFit Warmup WOD Partner WOD 25 Minute AMRAP 10 Synchronized Burpees 10 Partner Deadlifts 405/315 10 Synchronized T2B 200m Partner Carry – Sub double WB carry

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Friday – 160610

Warmup Spealler Warmup CrossFit Warmup Strength Find Heavy Single Push Press Then, 5×3 @ 87.5% of HS WOD Partner WOD 20 Minute AMRAP 20 Tire Flip Burpee Jump Through* – Alternate reps 400m Double WB Carry 20/14 – One carries…

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Wednesday – 160427

Ladies Night, 2016 I’m still awaiting pics from the last ladies outing to Urban Chestnut. Is it safe to assume that there were pushup pyramids, squares and stacks? And to Sara, Beth and Meg: strong hollow body positions from each…

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Thursday – 160407

This is Maddie. Maddie is working on her L-Pullup during the CrossFit Warmup. Maddie is awesome. (Like her mommy.) Be like Maddie. Warmup Spealler Warmup Run 200m Gymnastics Work Strength Good Mornings 5×10 @ 30% of 1 RM Partner WOD…

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Saturday – 160305

Danielle Breece and Azra Denic A couple of my favorite small but mighty athletes. And incidentally, Danielle, I think your performance on 16.1 was my favorite out of the whole bunch. Warmup Spealler CFWU Strength Clean and Jerk Hang Clean…

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Friday – 160219

K-Favre The preferred catch position for the Clean will have the hips clearly below parallel, the torso upright and the elbows lifted high. If you need help developing your bottom position, ask your coach to recommend a stretch or two….

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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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