• 140819 Tuesday

    Kate standing up 225lbs hitting a clean PR this weekend!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 Minutes with Mobility + 3-10: Axle Front Squat, Ring-Row w/1s pause against chest, KB Good Morning, Man-Maker. Strength/Skill Development A1. : Romanian Deadlift (@ 20×1;5-8 x 4. ) A2. : Axle Shoulder Press (@ 21X1; 5-8 x 4. ) Partner WOD Metcon (AMRAP – Rounds and […]

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  • 140818 Monday

    Katie Nery (1st-Womens' Masters) & Kate Carson(1st Women's Rx) at Battle to the Summit this weekend!

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 4-8: Back Squat, KBS, Turkish Get-up (with DB as needed), Dip. Strength/Skill Development Take 15 Minutes to work through A1/2 NTE 4 Rounds. A1. : 1-arm Waiter’s Walking Lunge (x 10 steps/arm. ) Carry DB in front rack position. Use of Fat Gripz […]

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  • The Masters Tour

    The Masters Tour

          The Masters Tour Garage Games on Sept 13th.  Day trip to Concord, NC with Rx’d and Scaled Divisions for 35 and above.  3 doable WODs for anyone.  $75 for registration increases to $105 on 8/22/2014.  

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  • 140817 Sunday Recovery 2.0

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    Main – CrossFit   Recovery 2.0 (No Measure) Complete 2-4 Rounds at conversational pace: 1 minute Airdyne 1 minute Ski Erg 1 minute Row 1 minute Bear Crawl 1 minute Walking Lunge 3 Minutes Mobility

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  • 140816 Saturday

    All the best to Kyle as he heads back to school for the fall!

    Main – CrossFit (No Measure) AMRAC in 10 Minutes with Mobility + 5-10: Squat Clean, 1-arm DB Press, Inverse Burpee, C2B Pull-up (Strict Rnd 1). Strength Development A.: Axle Shoulder Press ( 4-6 x 3. Rest 2 Minutes. ) B.: Axle Shoulder to Overhead (x 2-3 x 3. Rest 2 MInutes ) Utilize push-press or […]

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  • 140815 Friday

    Battle to the Summit at Summit CF this Saturday!

    Main – CrossFit (No Measure) AMRAC in 15 MInutes with Mobility + 4-8: BTN Thruster, DB Muscle Snatch–>DB Snatch, Stone 2 Shoulder + Squat, Side Plank (30-60s/side) Burpee Box Jump (Step-down Rnd 1). Strength/Skill Development Hang Clean (3-5 x 5. Rest 2 Minutes ) Ensure each rep includes a full front squat. WOD Creep (Time) […]

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  • 140814 Thursday

    #TBT John knocking out Fran with Randy looking on.

    Main – CrossFit (No Measure) AMRAC in 10 minutes with Mobility + 5-10: OHS, 1-arm DB HP, Rebounding (20s), Dip. Strength Development Alternate between A1/2 for 15 minutes (NTE 3 Sets). A1. : 1-arm Farmer’s Carry (x 100m/arm ) A2. : Ring Push-up (@ 20X1; AMRAP -2 ) WOD Summertime (3 Rounds for reps) Complete […]

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  • 140813 Wednesday

    Coach Rice on top of Mt Adams!

    Main – CrossFit (No Measure) AMRAC in 12 Minutes with Mobility + 4-8: DB Single Leg Deadlift, BTNP, TTB (Strict Rnd 1), Wall Ball. Strength Development A1. : Sumo Deadlift (@ 32X1; 6-10 x 3. ) A2. : 1-arm DB Press (@ 20X1; 6-10/arm x 3. ) Partner WOD Metcon (Time) As a team complete […]

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