Archives


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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Monday – 160321

Steve Allbright Steve always seems to have a look of determination on his face in all of his photos. Warmup Spealler CFWU Strength Back Squat 10 x 3 @ 85% +5-10lbs Workout of the Day “Good Ol’ Chuck Carswell” 5…

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Tuesday – 160209

Shawn Gawrys I have never seen Shawn perform a pushup – whether performing them during the Warmup, Strength Work, or Workout – that was even remotely questionable. Let’s all just agree to do our pushups unquestionably well. Like Shawn. Keep…

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Friday – 160115

K-Favre Me: “Who has a pistol?” K-Fav: “Me! I do! I do! Me!” Warmup Spealler Warmup CrossFit Warmup Gymanstics Quality 30 Pistols 5 L-Sits WOD #1 “Set Your Metronome” EMOM 12 Even: 20 Wallball 20/14 Odd: 75 Double Under or…

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Saturday – 151114

Niki Baker Warmup EXTENSIVE Spealler Warmup WOD 10 Minute AMRAP 200m Run 10 Pullups 10 Pushups Rest 3 Minutes 10 Minute AMRAP 250m Row 25 Air Squats 25 Hollow Rocks Rest 3 Minutes 10 Minute AMRAP 25 Triple Unders 25…

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Monday – 141208

I am super proud of our Barbell Club. (Mike Dudenhoffer, where are you?) They walked out of the meet with a variety of medals, PR’s, and sweet celebratory dance moves. Steph had an AMAZING day!!! She went 6/6 and hit…

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Wednesday – 141022

Vinny Rybar Hands down one of my favorite athletes in the gym. Vinny gave up an otherwise less than fit┬álifestyle to lose 50lbs and get jacked and tan. He is always happy to be here, and I am always happy…

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Tuesday – 140429

Sal Frisella Well ladies, I’ve got some bad news. This handsome devil got taken off the market over the weekend. Congrats, Sal. We’ll see you when you get back from the honeymoon. Warmup 5 Minute Spealler Warmup Shuttle Run 1…

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