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Friday – 160729

Warmup Spealler Warmup CrossFit Warmup Strength Strict Press Find 1 RM Partner WOD 3 Rounds 200m Farmer’s Carry 340/240 50 Box Jump Overs 24/20 30 Axle Hang Clean & Jerk 140/90

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Friday – 160722

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 20…

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Friday – 160708

Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD 10-1…

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Friday – 160701

Hopefully, you drive something smaller than this. Warmup Spealler Warmup CrossFit Warmup Strength 5×5 Strict Press at 5RM Weight – Push press to finish each set OR Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push…

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Friday – 160624

I met Rob Carr on March 22, 2012. He showed up at CrossFit South City, which I was part owner of back then, and performed Open Workout 12.5 with some other trainers. That day, I wrote in my diary, “Met…

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Friday – 160617

Fernando and Steve Warmup Spealler Warmup CrossFit Warmup Strength Find 5RM Strict Press Then, 4×5 Strict Press at 5RM Weight – Push press to finish each set WOD Partner WOD 1 Mile Sled Push 135/90 OR 1 Mile Tire Sled…

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Saturday – 160109

Warmup Spealler Warmup CrossFit Warmup WOD 21-15-9 OHS 95/65 Burpee Rest 4 Minutes 50 Calorie Row 50 Strict Press 75/45 Rest 4 Minutes 30-20-10 Box Jump 24/20 Deadlift 135/95

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Friday – 160101

Warmup Spealler Warmup CrossFit Warmup Strength Strict Press Find 1 RM OR 1 RM Clean and Jerk WOD 10-1 Double KB Russian Swing 53/35 Double KB Front Squat 53/35 Double KB Push Press 53/35 *Scale to Hang Power Clean, FS,…

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Friday – 151106

The CrossFit Lift-Off begins tonight at 7pm. It’s practically guaranteed to be the most fun you can have with your knee sleeves on. So far, Cori Clark, Rob Carr and I are all in. Sara Coe and Meghan Bryant are…

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Friday – 151023

Ben Marsh – Overhead Squat After coaching class on Saturdays, Ben always approaches me and says, “Well, coach the coach. What can I do better?” There are a lot of things that I like about Ben’s Overhead Squat position here….

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