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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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Tuesday – 160906

On Saturday, we hosted our first USAPL meet, and it was AMAZING! Thank you so much to all of the volunteers for helping and to the athletes for giving it their all. This was the first meet for Nikki and…

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Wednesday – 160727

Glad to see that so many of our athletes have been working on their double unders! It’s a tough skill that require a ton of coordination, agility, and speed. Time to up the ante… Warmup Spealler Warmup CrossFit Warmup Endurance…

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Thursday – 160707

Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk – Headstand on Wall – Handstand on Wall – Handstand Pushup Negative on Wall – Handstand Pushup on Wall – Freestanding Headstand – Freestanding Handstand – Handstand Walk WOD 60 Air Squats…

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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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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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Wednesday – 150610

Clearly, this is not my garden. Today, I Worked in My Garden by Jesse Novotney Warmup Spealler Running Drills – Skip CFWU CFE EMOM – 10 200m Run Compare to 150312 and 150513 WOD 5 Rounds 50 Double Unders 30…

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Saturday – 140404

Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013. Morales, 35, was fatally shot during a traffic stop. The Air Force veteran was employed by the St. Lucie County Sherriff’s Office…

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Wednesday – 150121

Jesse, at a tune-up race in the midst of training for the 2009 Bank of America Chicago Marathon. In 2009, I finished the Bank of America Chicago Marathon in a time of 2:50:11. I won no awards. I did not…

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Thursday – 141211

Rob and Jesse at the 2013 Tag Team Throwdown On Competition, by Rob Carr N.B. – This was the only photo of Rob and I at the event that I could find. I didn’t specifically pick it because it showcases…

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