Month: January 2017

  • 2.1.17 Box Brief

    2.1.17 Box Brief

    Are your friends and family constantly asking you about your MAGICAL FITNESS ROUTINE? Show them what its like to be the fittest person in any room and invite them to CrossFit to become the strongest versions of themselves.   BRING A FRIEND DAY IS THIS WEDNESDAY.   IF THEY SIGN UP WE WILL GIVE YOU […]

  • Wednesday 2.1.17 WOD

    Wednesday 2.1.17 WOD

    Bring a Friend Day! WOD “Tri Sprint Intervals V3” 5 Rounds of 4:00 on / 4:00 off 30,20 Calorie Row 30 10m Shuttle Sprints AMRAP Calorie Bike Rest 4:00 between rounds **Score total cals biked $ Out 3 x Max Time Plank **elbow or straight arm WOD NOTES

  • Protected: Wednesday 2.1.17 WOD NOTES

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  • Tuesday 1.31.17 WOD

    Tuesday 1.31.17 WOD

    Dynamic Effort Lower WOD “Aphrodite” 10-12-16-18-20 Dumbbell Snatch (75,55,60,35) Burpees over DB **After each round 100′ Walking Lunge $Out Back Squat (6×4 @ 65%) WOD NOTES

  • Protected: Tuesday 1.31.17 WOD NOTES

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  • 1.30.17 Box Brief

    Week of 1.30.17 Programming, Events, TBA

  • Monday 1.30.17 WOD

    Monday 1.30.17 WOD

    Max Effort Upper Mobility WOD In 10min find your 1RM Shoulder Press or Push Press or Split Jerk **From the rack –Then– “CrossFit Games Open 15.3” 14-Minute AMRAP of: 7 Muscle-ups 50 Wall-Ball Shots, 20# / 14# 100 Double-Unders (x3) **Scale to last completed movements or • Bar Muscle Ups •  7MU = 14 C2B […]

  • Protected: Monday 1.30.17 WOD NOTES

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  • Sunday 1.29.17 WOD

    Sunday 1.29.17 WOD

    Monster Mash! Mobility WOD “The Seven” 7 Rounds of: 7 Handstand Push-ups 7 Thrusters, 135# 7 Knees-To-Elbows 7 Deadlifts, 245# 7 Burpees 7 Kettlebell Swings, 70# 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 To learn more about The […]

  • Protected: Sunday 1.29.17 WOD NOTES

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