• 140419 Saturday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-10: 1-arm DB High-pull Axle Press, Axle F/R Walking Lunge 1-arm DB Sumo Deadlift alternating Strength/Skill Development A1. : Sumo Deadlift (TnG x 7-12 x 3. ) A2. : 1-arm DB Push-Press (x 7-12/arm. Rest 1 min b/w arms) WOD Metcon (Time) […]

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  • 140418 Friday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: TnG Deadlift, Dip, Wall Ball, K2E. Strength/Skill Development A1. : Back Squat (@ 20X1; 7-10 x 3. ) A2. : Elbowing Row (@ 21X0; 5-8/arm x 3. ) WOD Metcon (AMRAP – Reps) Complete 5 rounds of: 30s Wall Balls 30s […]

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  • 140417 Thursday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-8: Axle Front Squat, NGHP, KBS, T-Push-up. Strength/Skill Development A1. : Weighted Dip (@ 20X1; 3-5 x 4) A2. : Renegade Row ( X 5-8/arm x 3. ) WOD Metcon (Time) 600m Row 30 KBS (Moderate NTE 24/16 kg) 15 Burpees 400m […]

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  • No Yoga This Sunday

    No Yoga This Sunday

    Yoga is cancelled this Sunday in honor of Easter.  See you next Sunday!

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  • 140416 Wednesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 8 minutes with Mobility + 5-10: Good Morning, 1-arm OH Carry x (50-100m/arm), Box Jump (Step-Down Round 1). Strength/Skill Development Spend 15 minutes working through the following sequence. (NTE 4 Rounds) A1. : Axle Overhead Walking Lunge (x 10-16 Steps) A2. : Russian Kettlebell Swing (x 12-20 […]

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  • 140415 Tuesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-10: 1-arm Suitcase Deadlift, Wall Ball, Pull-up (Strict Rnd 1), Double Under Practice 20s. Strength/Skill Development A1. : Back Squat (3-5 x 5) A2. : 1-arm DB High-Pull (@ 21X0; 4-6/arm x 4. ) WOD Metcon (AMRAP – Rounds and Reps) AMRAP […]

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  • 140414 Monday

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    Shanna advances to the second round of the National Pro Fitness League Combine in Vegas this June!  Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 4-8: 1-arm OHS, Single-leg Deadlift , Burpee Toes 2 Bar, BTNP. Strength/Skill Development A1. : Overhead Squat (6, 4, 2, 6. Rest 2 minutes. ) […]

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  • 140413 Sunday Recovery

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    Cai Idris Luzius was born April 9th at 9:00am 7lbs 6oz  and 20.5″ long. The labor from start to finish was 9 hrs.  Congrats to Moriah on the new addition to her family! Strength Development 1-arm Farmer’s Carry ( Build to a moderate 40m/arm. (10m=1 rep)) Metcon Metcon (6 Rounds for reps) 3-6 Rounds of: […]

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