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CrossFit WOD- 181124

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from… Read more »

CrossFit WOD- 181123

Just one more breath before I pick the bar up again…. **Take note there are only 3 class times for Friday!**   Black Friday with “The Chief” AMRAP3 x 5 3 Power Cleans (135/95) 6 Push ups 9 Air Squats… Read more »

CrossFit WOD – 181121

Focus on the task at hand and everything else will fall into place.   E2MOM x 3ea 3×5 Push Jerk 3×3 Push Press 3×1 Strict Press *Score is weight in each (3 scores)   Optional Buy Out “ScapJacked v2” 3… Read more »

CrossFit WOD- 181120

Not even to Thanksgiving but it looks like “Hawley”Day Bells are ringing 🙂 **Be sure to make your vote count on the Burn the Bird WOD, watch portal**   2RFT 10 Double Bell Swing 10 Double Bell Clean 10 Double… Read more »

CrossFit WOD- 181119

Katie out for a ride on the bike…   Cardio 21-15-9 Cal Bike 9-7-5 BMU *Retest from 8/17/18 Optional Buy Out “ScapJacked v1”   *Staying under 6-7 minutes is very high intensity, high density, high power output way of getting… Read more »

CrossFit WOD- 181117

U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, CT, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit’s helicopter crashed in Wardak… Read more »

CrossFit WOD- 181116

What was once a challenge becomes easier with time, patience and practice. Look at Ashley flying onto the box during the Challenge WOD earlier this week.   Challenge WOD 4 AMRAP3x3 3 Power Cleans (95/65) 6 Push ups 9 Down… Read more »

CrossFit WOD- 181115

As the end of the year approaches and craziness ensues, don’t forget to look back and see how far you’ve come on your journey.   Strength E2MOM x 7 Power Clean & 2 Hang Squat Clean & 2 Jerks *Unbroken… Read more »

CrossFit WOD – 181114

Jillian is constantly looking forward to the next challenge before her.   Challenge WOD 3 “The Wave” 2RFT 15 Box Jumps 15  DL (135/95) 15 WB (20/14) 15 DL 15 Box Jumps 1 min rest   Optional Buy Out “Gymnasty… Read more »

CrossFit WOD- 181113

    Challenge WOD 2 7  min Clock 20 Total Lunges 20 Ab Mat Situps 20 Push Ups 100 SUs ME Cal on AAB *Score is cals on bike   Optional Buy Out “Abs Up”   *This is a short… Read more »