• 100707 Wednesday “Helen”

    100707 Wednesday “Helen”

    Strength/Skill Work: Shoulder Press: Work towards a new 5 rep max WOD 3 rounds for time of: 400m run 21 kettlebell swings 12 pull-ups This workout was last completed on 100510.

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  • 100706 Tuesday “Snatch and Sprint”

    100706 Tuesday “Snatch and Sprint”

    Strength/Skill Work: Deadlift WOD 20 Power Snatch 50m Line Sprints 15 Power Snatch 50m Line Sprints 10 Power Snatch 50m Line Sprints 5 Power Snatch 50m Line Sprints For Time. Use ~70% Power snatch 5RM not to exceed 115/75lbs. This workout was last completed on 091201.

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  • 100705 Monday “Fight Gone Bad”

    100705 Monday “Fight Gone Bad”

    We will be open normal Monday hours from 5am until 11am and 430pm until 730pm. However if at all possible we are trying to condense classes for today’s workout. If you are able please show up at one of the following hours: 6am, 8am, 10am or 430pm, 530pm WOD In this workout you move from […]

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  • Breathe Like A Ninja — Part I

    Breathe Like A Ninja — Part I

    Our existence is the delicate balance of good and evil, positive and negative, or high and low. Stress in life is inevitable; our ability to conquer and negate that stress determines our survival. She who learns to quell the riotous screams of pain with calm disdain will be the victor. The person who remains calm […]

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  • 100703 Saturday “Death by Clean & Jerk”

    100703 Saturday “Death by Clean & Jerk”

    The 2010 CrossFit Games Champion, Mikko Salo, during one of his last rounds. WOD With a continuously running clock do one Power Clean and Jerk the first minute, Power Clean and Jerks the second minute, three Power Clean and Jerks the third minute… continuing as long as you are able. Sets may be broken during […]

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  • 100702 Friday “Groundbreaking”

    100702 Friday “Groundbreaking”

    Strength/Skill Work Sandbag get-ups: Max reps on the right in 1 minute, max reps on left in 1 minute. 3 minutes rest b/w rounds. Complete 2 sets. Work on shoulder mobility between sets. WOD 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Thrusters (70% of thruster 5RM not to exceed 95/65lbs) Burpees For […]

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  • 100701 Thursday “Running Elbell”

    100701 Thursday “Running Elbell”

    Strength/Skill Work: Weighted pull-ups 5×5 OR Kipping pullup technique WOD 5 Rounds of: 200m run 30 kettlebell swings 15 knees to elbows For time.

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  • 100630 Wednesday “Lordy, Lordy…Anthony is 40!”

    100630 Wednesday “Lordy, Lordy…Anthony is 40!”

    Strength/Skill: Pistols 5×5 on each leg WOD 40 double unders (120 singles jumps) 40 push-ups 40 box jumps 40 push press (70% 5RM not to exceed 95/65lbs) 40 power cleans (same as push-press) For time

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