Archives


Saturday – 160507

U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades. His remains were found on March 20, 2008. Prior to…

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Friday – 160401

Shane Skowron CLICK HERE for other workouts created by Shane. CLICK HERE to see CrossFit 314 and CrossFit South City tackle Shane’s “Filthy 15 Miles” in 2013. Warmup Spealler Discuss Scaling Options Workout “October Breeze” Workout created by Shane Skowron…

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Wednesday – 160302

6pm Class “Tabata Something Else” is a classic CrossFit workout. Be sure that each of your repetitions is beyond reproach in terms of Range of Motion as well as Virtuosity. No once cares if you score 20 situps each round…

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Saturday – 160116

Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue…

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Friday – 151002

Derek Weida – Veteran, 1st Phorm Athlete, All-Around Good Guy Derek, Sal and some of the 1st Phorm crew stopped by for a quick workout: Box Jumps, Deadlifts and Axle Bar Shoulder to Overhead. I suppose it goes without saying…

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Tuesday – 150922

Danielle Breece Danielle, I am SO stinkin’ proud of you. I’m proud of you for making a PR on your Clean and Jerk on Sunday. I’m proud of you for going 4 for 6 at your first Olympic Weightlifting Meet….

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Saturday – 150829

Warmup Spealler Monster Mash 21-15-9 reps of: Power Clean 95/65 Thruster 95/65 AMRAP 10 minutes of: 1 Round of “Cindy” 3 Hang Power Snatch 135/95 For time: 30 Deadlifts 225/155 30 Calorie Row 30 Burpees Over Rower *Rest 5 minutes…

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Wednesday – 150722

Warmup Spealler CFWU WOD 200m Sled Push 225/155 or Drag 90/60 10 Rounds 5 Pullups 10 Pushups 15 Air Squats Cashout 1000m Easy Row or 800m Easy Run

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Tuesday – 150714

Warmup Spealler CFWU Strength Bench Press 6 x 3 @ 75% 1 x 3+ @ 75% – Use working 1 RM or 90% – Stop 2-3 reps shy of failure WOD 13min AMRAP 30 Double Under 20 Air Squat 10…

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Wednesday – 150708

Warmup Spealler Running Drills – Skip CFWU CFE 4 x 400m 2min rest Compare to 150325 WOD “Shake it like Jello” AMRAP 12 30 Squat 75 Double Under 30 Situp 75 Double Under Champion’s Cashout 2 x 400m 2min Rest…

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