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Monday – 160919

Warmup Spealler Warmup CrossFit Warmup Strength Tempo Front Squats 5×3 @ 67.5% 53X0 – 5 Seconds Down – 3 Second Pause in Bottom – Up Fast – No Rest at Top WOD 50 Wall Balls 20/14 40 T2B 30 Box…

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Tuesday – 160913

Click here to add your miles to the September Running Challenge Warmup Spealler Warmup CrossFit Warmup Strength Snatch Balance – 8 Min to find heavy single – Scale to overhead squat Snatch 3-Stop Snatch DL + Hang Snatch – Find…

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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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Wednesday – 160824

Warmup Spealler Warmup CrossFit Warmup WOD 600m Hill Run 30 T2B 15 Power Cleans 155/105 400m Run 20 T2B 10 Power Cleans 185/125 400m Run 10 T2B 5 Power Cleans 225/155 600m Hill Run

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Saturday – 160820

WOD From Blackhill CrossFit “Pete” 51 T2B 10 C&J 155/105 51 WB 20/14 10 C&J 51 Burpees 10 C&J 51 Cal Row *If Partner, double C&J reps. Share other reps.

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Thursday – 160728

TBT – Sara Coe: CrossFitter Warmup Spealler Warmup CrossFit Warmup Skill HSPU/Handstand Walk WOD 4 Rounds 10 C2B Pullups 10 T2B 5 Deadlifts 335/235

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Tuesday – 160712

Matt Tucker, Brian Schilli, & Tony Vickers – photo courtesy of Kaitlyn Kennedy Photography Check out these three Men. Yep. They deserve a capital M. You may catch these guys crushing ridiculous workouts during the 4pm open gym, and we…

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Monday – 160704

Happy 4th of July!! The gym will be open from 10-noon. Come get a great workout in before celebrating! Partner WOD 30 Minute AMRAP 10 Muscle Ups 20 DB Manmakers 30 T2B 400m Run

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Saturday – 160625

  Warmup Spealler Warmup CrossFit Warmup WOD Partner WOD 25 Minute AMRAP 10 Synchronized Burpees 10 Partner Deadlifts 405/315 10 Synchronized T2B 200m Partner Carry – Sub double WB carry

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Thursday – 160616

TBT – Lee Jung Suk. 1983. Thirty-three years ago, this strapping young lad was born on a beautiful Korean morning. Two years later, the wise leaders sent him to America, where he would grow up to learn about the phenomena…

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