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CrossFit WOD- 180228

Some times we spend a few minutes modeling (aka stretching), next to the rowers before class.   For Time 1K Row 25 C2B Pull-ups 50 HSPU * 25 C2B Pull-ups 1K Row *Db Push Press   “Good, better, best. Never… Read more »

CrossFit WOD – 180104

Payton doing some OH lunges this past summer.   For Time 30-20-10 Burpees Db Reverse Lunges (50/35)   “Never say never because limits, like fears, are often just an illusion.” – Michael Jordan

CrossFit WOD – 171229

Payton doing some rowing with his team of three.   Conditioning For Time 60-40-20 Thrusters (45/35) 30/21-20/14-10/7 Cal Row   “Just do what must be done. This may not be happiness, but it is greatness.”- George Bernard Shaw

CrossFit WOD – 171204

Justin showing his gymnastics strength.     Conditioning For Time 40 DUs 30/21 Cal Row 20 Ring Dips 10 DB Hang Squat Cleans (50/35) 20 Ring Dips 30/21 Cal Row 40 DUs   “The world is not a place you… Read more »

CrossFit WOD- 171120

Holiday week. Let’s get it started with your Monday workout.     For Time 30/21 Cal Row Then: 10-1 Swing (24/16) Goblet Squat (24/16) Then: 30/21 Cal Row Then: 50 Burpees   *Rx+: 32/24   “Replace fear of the unknown… Read more »

CrossFit WOD – 171108

Nikki setting up to do a few swings.   For Time 60 DB Snatches (50/35) *EMOM= Burpees Rx+: 8; Rx: 6; S1: 4; S2:3 **8 min cap   “We are products of our past, but we don’t have to be… Read more »

CrossFit WOD – 171017

Nick taking a moment to smile during this past weekend’s deadlift ladder.   “Cindy” full of “Grace” For Time 1 Clean & Jerk (135/95) 1 Rd of “Cindy” 2 C&J 1 Rd of “Cindy” 3 C&J etc til 10 C&J… Read more »

CrossFit WOD – 171023

Proud of each of you that even when you forget shoes, socks, etc, you still get the wod done. A special shout out to those that hear a need and jump in with the “I have an extra… “.  … Read more »

CrossFit WOD – 170904

Happy Labor Day! **REMINDER** there are only 3 classes today (9AM, 10AM, and NOON) A little history: Labor Day was created in the late 19th century to pay tribute to the achievements of American workers and became a federal holiday in… Read more »

CrossFit WOD – 170831

If you haven’t already been to class this week, be sure to check out the interclass challenge with Russian Swings. Way to go, for all those that have already contributed! No, today’s swings during the wod do not count… but… Read more »