• 140315 Saturday 14.3

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes Mobility + 4-10: DB Walking Lunge (4-10/leg), Push-ups–>Dip, NGHP, RKBS. Strength/Skill Development A1. : Deadlift (2, 2, 2, 2. Moderate for those doing 14.3. ) A2. : 1-arm DB Push-Press (x 5-8/arm x 3. ) WOD CrossFit Games Open 14.3 (AMRAP – Reps) 8-Minute AMRAP: […]

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  • 140314 Friday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 3-8: Overhead Squat, KB Good Morning, C2B Pull-up (Strict Rnd 1), Manmaker. Strength/Skill Development A1. : Front Squat (7, 5, 3, 7.) A2. : Kneeling Torso Row (@ 21×0; 4-8 x 3) Partner WOD Metcon (AMRAP – Reps) AMRAP in 10 minutes: […]

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  • 140313 Thursday

    I started CrossFit on this day in 2007-7 years ago!  Oldest pic I could find was from 2009.  What a journey it's been thus far!! -Shanna

    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 4-10: Back Squat, Bent over DB Row, Push-up–>Dip, Box Jump (Step-down Rnd 1). Strength/Skill Development A1. : Romanian Deadlift (@ 2010; 5-8 x 4) A2. : Weighted Dip (@ 20X1; 3-6 x 3 (Add to or subtract from BW)) WOD Metcon (Time) […]

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  • 140312 Wednesday “American Idol”

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 5-12: 1-arm DB Suitcase Deadlift, Snatch Press-Under, Dip, Rebounding/DUs Strength/Skill Development Hang Snatch (Below Knee) (x 3 x 4 sets. Rest 2 minutes ) WOD American Idol (Time) Complete 7 rounds of: 5 Power Snatches (Use 70-80% of multi-rep NTE 135/95lbs.) 20 […]

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  • 140311 Tuesday

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    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minuts with Mobility + 6-12: Back Squat, C2B Pull-up, Wall Ball, T-Push-up Strength/Skill Development A1. : DB Walking Lunge (x 18-22 x 3 sets. ) Hold DBs in both hands with straight arms at sides of body. Post load as sum of both DBs. (ie. 20lbs/hand […]

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  • 140310 Monday

    Congrats to Ginna taking 2nd overall in a new Half Marathon PR of 1:29:19 in Charlotte on Saturday!

    Main – CrossFit Warm-up (No Measure) AMRAC in 10 minutes with Mobility + 8-12: Axle Front Squat, Barbell Row, KB Windmill (4-6/arm). Strength/Skill Development A1. : Power Clean (2 TnG x 5 sets. ) A2. : 1-arm DB Press ( @ 20X1; 4-6/arm x 4 sets. ) WOD A. : Metcon (AMRAP – Rounds and […]

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  • 140308 Saturday “Open 14.2″

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    Main – CrossFit Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 1-arm Farmer’s Carry x 30m/arm & 5-10 of: Snatch Press-under, Bent Over DB Row. Ring-row–>C2B Pull-up. Strength/Skill Development Overhead Squat (3-3-3-3. Rest 3 minutes. ) WOD CrossFit Games Open 14.2 (AMRAP – Reps) 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, […]

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  • 140307 Friday

    Bellies pic...only one of the 4 is expecting...looking incredible Katie!!

    Reminder: The parking lot is under construction.  Please allow a few extra minutes to park on the side streets. Warm-up (No Measure) AMRAC in 12 minutes with Mobility + 7-12: Back Squat, 1-arm DB Press, NGHP, KBS. Strength/Skill Development Shoulder to Overhead ( 12 minutes to build to a double ) Utilize push-press, push-jerk or […]

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