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CrossFit WOD- 180604

Just a typical day of fitness going down, and weights going up.   E2MOM Wallballs (20/14) Russian Swings (24/16) **Start with 10 each, add 2 each round until failure *If fail prior to 20 mins, 2 mins off then Cal… Read more »

CrossFit WOD- 180515

Breanne getting through some jumps in a past wod.   3RFT 30 WB (20/14) 400m Run 50 DUs   Then: Pallof Press (Tall Kneel) 8-10ea x2-3   “We learn the rope of life by untying its knots.” Jean Toomer

CrossFit WOD- 180510

“Blake” Hero WOD U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations… Read more »

CrossFit WOD- 180424

Jenn getting in some WB last Sat at the Festivus finals.   10RFT 3 P Snatch (155/110) 10 WB (20/14) Then 3x ME Ring Rows (strict)   “The way get started is to quit talking and begin doing.” – Walt… Read more »

CrossFit WOD- 180421

Miles throwing in some running while helping move last week.   Partner “Kelly” 5 RFT 400m Run 30 Box Jump (24/20) 30 WB (20/14) *Run/Row together *Break up remaining how you want   “Hardships often prepare ordinary people for an… Read more »

CrossFit WOD- 180418

You knew she was coming this week. Welcome back indoor wallballs. Kaela took a break during the move this weekend to try them out.   “Karen” For Time 150 WB (20/14) *12 min Cap Then 3 sets ME Pull ups (any style)… Read more »

CrossFit WOD- 180414

** NO 10 AM CLASS on SAT** WE’RE MOVING!!! Ready to do some functional fitness? Grab some weights, kettlebells, ropes and boxes… let’s move into that beautiful new place today. Plan to start going there Monday for classes.   2RFT… Read more »

CrossFit WOD- 180319

Bill fighting through the deadlifts of 18.4 last week.   “Fight Gone Bad” (1min each station) 3Rds for Reps Wall balls (20/14) SDHP (75/55) Box Jump (20”) Push Press (75/55) Cal Row Rest   “Always do your best. What you… Read more »

CrossFit WOD – 180310

Throwback to a sunny day of wallballs.   Partner WOD AMRAP 20 10 Pull-ups 15 Burpees 20 WallBalls (20/14) 30 Total DB Lunges (50/35)   “Only I can change my life. No one can do it for me.” – Carol… Read more »

CrossFit WOD- 171113

Best way to fight Monday blues? A fun benchmark wod, of course!   “Fight Gone Bad” 3RFR WB (20/14) SDHP (75/55) Box Jump (20″) Push Press (75/55) Cal Row Rest *1min ea, count total reps   “Maybe everything’s gotta break… Read more »