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Protected: Thursday 1.5.16 WOD NOTES
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Wednesday 1.14.17 WOD
Bring a Friend! Click Here To Invite them Mobility WOD “Flash In The Pan” **Last complete 8.10.16 1000m Row 10 Rope Climbs, 15′ 800m Run 8 Rope Climbs, 15′ 60 Sit Ups 6 Rope Climbs, 15′ 40 Cals Assault Bike 4 Rope Climbs, 15′ 20 Burpees 2 Rope Climbs, 15′ **40min time cap $ Out 5min […]
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Protected: 1.4.17 WOD NOTES
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1.3.16 Box Brief
Bring a Friend Day Wednesday 1.4.16 BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU $20 CASH! Are friends and family asking you about CrossFit after seeing your rocking bod? Stop just talking about CrossFit and start inviting them. Who do you know just like you that would LOVE the […]
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Tuesday 1.3.16 WOD
Lifestyle Challenge Mobility WOD “Virgo” 17min Up Ladder: 2,4,6,8,10,12,14,16…. Back Squat (135,95,115,75) KB Swings (70,55,55,35) **Increase reps by 2 each round, score total reps $ Out Deadlift (6×4 @ 60%, DO NOT TNG, reset each pull) WOD NOTES
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Protected: Tuesday 1.3.16 WOD NOTES
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Monday 1.2.16 WOD
8:30am & 9:30am WODs only Babysitting Available at normal times Lifestyle Challenge Mobility WOD “Love Boat” For Time: 5 Rounds of “Cindy” 5 Pull-ups 10 Push-ups 15 Squats Directly into… 3 Rounds of “DT” 12 Deadlifts (155,105) 9 Hang Power Cleans 6 Jerks Directly into… 1,000 Row **Courtesy of CFNE $Out Shoulder Press (20RM) WOD […]
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Protected: Monday 1.2.16 WOD NOTES
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