Archives


Monday – 160118

Laura O’Leary After achieving full extension in your Clean, the bar is momentarily “weightless,” at which time you must aggressively pull yourself under the barbell. It can be pretty darn scary pulling yourself under a bar that might weigh as…

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Wednesday – 151216

Just a few of the most Original Gangsters at CrossFit 314, c. Fall of 2012 And check out this photo of the gym back when we first opened: Warmup Spealler Warmup CrossFit Warmup Team WOD “Ages and Ages Hence” 4…

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Friday – 151009

Tony Vickers I guess I haven’t been paying attention to my Facebook feed as much as I used to, because unbeknownst to me, Tony just finished The Whole 30. He lost 12lbs and some inches off his waist. He’s down…

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Tuesday – 150317

Warmup Spealler CFWU Strength/Skill Hang Snatch Find a heavy double. WOD 5-4-3-2-1 Clean and Jerk 185/105 Rope Climb

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Friday – 150220

Mark Rippetoe – Power Clean Bar Path There’s a big difference between a beginner’s “Grip it and Rip it” power clean and a more advanced lifter’s power clean that stays close to the body throughout the pull. The former yanks…

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Saturday – 141220

Come get your fitness on at the 9am or 10am class, or the Dance Dance Revolution Bar Bell Club at 11am, but be sure to come back to the Coaches Appreciation Party to give Ben Marsh, Sara Coe, Mike Deelo,…

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Tuesday – 141202

10 Super Special Bonus Points for each 314’er named in the photo. N.B. – Super Special Bonus Points may be redeemed at the end of the year for prizes and awards. Warmup Matt Chan Warmup CrossFit Warmup Tutorial Rope Climb…

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Tuesday – 141118

Warmup Matt Chan Warmup CrossFit Warmup Strength Strict Pullups 5 x 5 WOD 21 Toes to Bar 3 Rope Climbs 15 Toes to Bar 2 Rope Climbs 9 Toes to Bar 1 Rope Climb Cool Down 800m Run

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Wednesday – 141015

How many 314’ers can you name in this picture? I think I can identify three. Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Partner WOD “Tea for Two” For Time: 2000m Row 30…

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Tuesday – 141007

Can anyone identify this absent and much-missed 314’er? Warmup 5 Minute Spealler Warmup Shuttle Run 1 Round CF Warmup Shuttle Run Double Under/Row/Mobility Strength Weighted Strict Pullup 5 x 3 3 x 10 @ 50% effort WOD “Custom Paint” 5…

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