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2.27.13
Warm-Up 3 Push Ups 3 Squats 1 Broad Jump down and back twice Strength “FCF Challenge” Week 2 Day 5 3×20 (65% BWT) Met-Con 5 rounds for total HSPU of: 2 minutes to complete- • 20 Wall Balls 20/14# • 12...
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3.2.13
Class at 4:30 today! bring a friend hope to see you all there! this months deal!
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3.10.13
REST DAY I hope everybody remembered to set the clock! Day light savings time! 13.1….. Safe to say I’m glad 13.1 WOD is over. Now I can wait 13.2 to completely crush my body. Squat Challenge We are...
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3.14.13
Warm-Up Double Under Practice General Stretch Strength EMOM 5 mins • 20 second handstand hold -then- EMOM 5 mins • 20 second chin over bar hold -then- EMOM 5 mins • 10 reps of GOAT Met-Con For Time:...
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3.23.13
Class today at 4:30! Free to anyone who wants to work out! 13.3 Well I think we did outstanding on this weeks open. For a few of us that was out first time ever doing 150 wall balls. (Now we can say...
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4.13.13 Free Class Today at 4:30
Free Saturday Class! Class Starts at 4:30! Don’t be Late! Warm-Up 200m jog 25 Jumping Jacks 2 rounds ROM Drill Strength Power Clean Ladder 10 min EMOM 1 Power Clean work to a heavy 1rm Met-Con *With a...
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4.22.13 Guaranteed Six by the Time Your Done…
<a even if we have to tattoo you.. Warm-Up With a partner Tire Flips 200m 200m Jog ROM Drill Strength 6 min AMRAP Rope Climbs (take turns on the rope) MOD: Pull Up/ Practice Kipping Met-Con Complete...
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4.25.13 Everybody’s Doing It
Great job on the test yesterday! Everybody improved on there Cindy! Warm-Up Med Ball Game /Jump Rope ROM General Stretch Strength 8 Rounds 10 Sec Dead Lift Hold 315/215# 10 Sec Chin Up Hold 10 Sec Rest...
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5.7.13 Annie plus her cousin… At least there’s no Burpees
Warm-Up Indoor Warm Up Double Unders General Stretch Skill 10 Mins Practice Hand Stand Walks Met-Con Complete the following for time: “Annie” 50-40-30-20-10 DUs Sit Ups -then- “The Cousin”...
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Free CrossFit!
Free Class Today At 4:30! Come and workout with a great group of people!
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5.30.13 New Class Times!
new June Schedule in June there will be some added class times! As we grow we want our founding members to always welcome the new and encourage them as they learn and develop into fire-breathers!...
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6.25.13 “Motivation is what gets you started…
…Habit is what keeps you going.” -Jim Ryan Pre-WOD Double Under practice Pass Throughs ROM Drill WOD For Strength 2×3 @ 85% Bench Press Close Grip Wide Grip For Time 5 rounds of Run 400 m. 28 DUs 14-...
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7.5.13 World Records are Made to Be Broken
That being said, Dan Baily holds the male record at 1:35 Kristan Clever holds the female record at 1:54 The work out is called “Diane” Good luck! Pre-WOD 200m Jog ROM Drill Warm up to heavy Deadlift...
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7.26.13 Finish Strong
Pre-WOD General Stretch GOAT Practice ROM Drill WOD Skill Test Practice Handstands, Handstand Walks Max Height Box Jumps 3 attempts For Reps 3 Rounds only score your best round 1 min AMRAP Burpees each...
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8.7.13 Shark Week = PR Week in the Gym
Pre-WOD General Mobility GOAT Practice ROM Drill WOD “Diane” 21-15-9 Dead Lift 225/155# HSPU Post-WOD Shoulder Mobility
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10.4.13 No Cancelled Classes
Early this week we mentioned canceling Fridays PM class… That’s no longer the plan. Hope you enjoy class. Coaches will be back Monday full of knowledge! Pre-WOD General Mobility 10-15 mins working on...
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10.23.13 The Harder You Train, The More You Gain
Pre-WOD Mobility and Movement 3 rounds of 5 Snatch Balance 75/45 lbs 10 Toes to Bar 10 Burpees WOD Strength: Members Only Conditioning: 21 Handstand Push Ups 9 Dead Lifts 50% 1rm 15 Handstand Push Ups...
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11.26.13 Fifteen Minute AMRAP
Pre-WOD Mobility and movement Rom Drills PVC Shoulder Mobility WOD Strength: Members only Met-Con: 15 AMRAP 40′ Burpee Broad Jumps 30 DUs 10 HSPU
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