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Wednesday – 160928

Warmup Spealler Warmup CrossFit Warmup Endurance 3 x 500m Row – Rest as needed between – Score is slowest time WOD 10-1 Power Clean 135/85 Box Jump 24/20 – 15 Situps after each round

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Wednesday – 160921

Quick scheduling note that there will be no 10 am class tomorrow. See you at the noon! Warmup Spealler Warmup CrossFit Warmup WOD 500m Row 50 Situps 50 Lunges 50 Situps 50 Air Squats 50 Situps 500m Row *Stagger Start…

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Friday – 160909

Warmup Spealler Warmup CrossFit Warmup Strength Bench Press 5×6 @ 75% of 1 RM – Alt with drop set pullups WOD 20 Minute AMRAP 250m Row 7 T2B 7 KBS 70/53

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Tuesday – 160816

Strength Hang Snatch + Snatch – Work to heavy complex Hang Clean + Clean + Jerk – Work to heavy complex WOD 15 Minute AMRAP 21 Calorie Row or 400m Run 15 Burpees 9 Bench Press 135/95

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Tuesday – 160726

Kristin Favre Warmup Spealler Warmup Barbell Warmup Strength 7 Minute Clock 400m Run Find Heavy Single Snatch in Remaining 7 Minute Clock 400m Run Find Heavy Single Clean in Remaining WOD 2 Rounds 2 Minutes Row for Cal 2 Minutes…

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Thursday – 160714

TBT – Amy Dehart (now Dukes) 2012 The 2016 Summer Olympics are nearly upon us, and I am SUPER excited!┬áThousands of amazing athletes compete to be the best in the world in sport ranging from archery to wrestling. A quick…

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Wednesday – 160706

Warmup Spealler Warmup CrossFit Warmup Endurance 4 Minute Tabata Calorie Row 2 Minute Rest 4 Minute Tabata Double Unders WOD 9 Minute Ladder 1-2-3-4-5-6-7-8-9…….. Pullup Box Jump 24/20

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Wednesday – 160615

Nikki Cox About once a week, we program double unders. Many of you have mastered this movement, but others dread the thought of whipping yourself across the arms/legs/butt for the whole workout. If you’re in this second group, give these…

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Wednesday – 160601

Warmup Spealler Warmup Rowing Review WOD #1 2000m Row – Minute 1: 1 Situp – Minute 2: 2 Situp – Minute 3: 3 Situp – Etc, 14 minute cap WOD #2 7 rounds run 200 1 clean +FS+ jerk @…

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Thursday – 160519

TBT – Liz Marques (Seitz, these days) 2013 Kim Walford is a 4x Raw IPF World Champion, and she has deadlifted 535 lbs at a bodyweight of 151 lbs (over 3.5x bodyweight)! She’s the best deadlifter in the business (though…

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