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Protected: Thursday 1.19.17 WOD NOTES
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Wednesday 1.18.17 WOD
Bring A Friend! Mobility WOD “Tri Sprint Intervals V2” 5 Rounds of 4:00 on / 4:00 off: 30 10m Shuttle Runs 30,20 Calorie Bike AMRAP Calorie Row Rest 4:00 between rounds **Score total cals rowed $ Out 2×40 each side, banded side bends
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Protected: Wednesday 1.18.17 WOD NOTES
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Spread the Love. Give a Friend a FREE Trial!
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 […]
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Protected: Tuesday 1.17.17 WOD NOTES
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Tuesday 1.17.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Click Here To Schedule Dynamic Effort Lower Mobility WOD EMOM for 6min Deadlift x3 @ 70%, speed pulls, not TNG, reset each rep –At 10min mark begin– “Marston” AMRAP in 20 minutes 1 Deadlift (80% 1RM) 10 Toes-to-Bar 15 Bar Facing Burpees “Marston” Rx is 405,285. To preserve the stimulus […]
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Monday 1.16.17 WOD
Max Effort Upper Mobility WOD “Project MKUltra” 15 EMOM Min 1- 14 DB Snatches (70,45,60,35) Min 2- 50 Dubs (x2) Min 3- 1 Legless Rope Climb + 1 Rope Climb **Score total success rounds, top score 15 **If you fail a round, lower reps and continue, do not take a round off. $Out Clean Complex […]
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Protected: Monday 1.16.17 WOD NOTES
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Sunday 1.15.17 WOD
Monster Mash! Mobility WOD **Last completed 7.31.16 “21-15-9 Complex” 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 C2B 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 C2B 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pullups 3 C2B 2 Bar MU ** (155,105,135,95) **Scale Bar MU by using […]
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Protected: Sunday 1.15.17 WOD NOTES
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