WOD BLOG

21 Push Press/Push Jerk (135/95) 400m/500m Run Row 21 Power Clean (135/95) 400m/500m Run Row 21 Front Squat (135/95)

The 21’s

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5 Rounds 30 KB Russian Swings (24/16) 20 Ring Push Ups 30 Squats

Swing Away!

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5 x 3 Push Press THEN 3 Rounds 11 Muscle Ups 7 Box Jump Overs

Jump OVER the Box

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5 x 3 Push Press THEN 3 Rounds: 12 Pull Ups 5 Turkish Get Ups (24/16) 9 In & Outs

Turkish Get Ups Anyone?

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 The Fourth of July is our chance to celebrate the freedom of our great nation, The United States of America. Like many of our traditional holidays, the original intention of the day has been watered down or maybe even forgotten.…

Happy 4th of July!

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Skill/Mobility - Coach’s Choice Benchmark (retest in 6 weeks) 12-10-8 Thrusters (155/105) Muscle Ups Box Jump Overs (24/20)

Benchmark (retest)

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25 Min AMRAP 7 HSPUs 10 Ring Dips 14 Pistols L/R (alt legs)

Pistol Time!

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  Thank you to everyone who joined our community workouts this weekend! There is truly no better way to begin a Saturday than by introducing tons of newcomers to the world of CrossFit. If you didn't get a chance to…

June Community Workouts

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It summer time and there is no better time than now to BE BOLD!  We have brand new Women's tanks and Men's shirts in hot new summer colors.  The Women's tanks say BE BOLD on the front with a small…

It’s Summer: BE BOLD

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This Saturday we are hosting June Community Workouts!  Community workouts are open to everyone and a great way to find out what CrossFit is all about!  If you are a current member, bringing a friend is your entry fee for each workout.  Please…

June Community Workouts

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