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Wednesday – 160803

Warmup Spealler Warmup WOD Team WOD 30 Minute AMRAP Teams of 3 500m Row 50 Situps 50 Box Jumps 24/20 15 Hang Power Clean 185/125 Rest Until All 3 Athletes Finish – Teammate 1 Starts Row – Teammate 2 Starts…

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Saturday – 160416

Carlos Garriga Love for that 6am, Carlos. N.B. – If I were the emoticon type, I would use the winking one here. Warmup Spealler Warmup Run 200m Gymnastics Work WOD “The Royal Tenenbaums” Teams of 3 100 Deadlift 80 Hang…

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Saturday – 160227

I got all swept up in the Open today and forgot to post the workout. One thousand apologies. BUT I AM SO DAMN PROUD OF ALL OF YOU ATHLETES!! Strong Work!! Warmup Spealler CFWU Strength Clean and Jerk Hang Clean…

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Wednesday – 151216

Just a few of the most Original Gangsters at CrossFit 314, c. Fall of 2012 And check out this photo of the gym back when we first opened: Warmup Spealler Warmup CrossFit Warmup Team WOD “Ages and Ages Hence” 4…

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Saturday – 150725

Warmup Spealler CFWU WOD Summa Field Trip Teams of 3: A. AMRAP 7 of Push Press: 50 reps at 135/95 50 reps at 155/105 AMRAP at 185/135 3 min Rest B. AMRAP 7 of Front Squats: 50 reps at 135/95…

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Wednesday – 141001

Since the fall of 2009, I have followed CrossFit.com on a daily basis. (Once you’ve drunk the Kool-Aid, you can just affectionately refer to this as “Main Site.”) In the past couple weeks, they have been putting up some strong…

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Thursday – 140918

Tim Schultz approves this workout. N.B. – I know you’re thinking, “Didn’t he already use this photo?” Nope. That was this one. And now Tim is thinking, “How many of those photos does he have of me?” Lots.) Warmup 5…

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Thursday – 140508

Today’s workout looks like a real doozie…because it is. One of CrossFit’s principle tenets is that higher intensity workouts increase fitness better than lower intensity workouts. When I write a weight on the board that is too heavy for you…

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