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The Secret to Improving Your Overall Level

The Secret to Improving Your Overall Level     Each time we finish up our Levels testing, our Athlete Check Ins, and our InBody tests, we find vitally important information in tracking progress and keeping you heading in a good direction.  More specifically, you can head in the direction you

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CrossFit Programming – Week of July 6th, 2020

🚨Programming For July 6th, 2020🚨   REMINDER: ONLY BROWN LEVEL SHOWN MONDAY Clean Complex 15 minutes Build to a Heavy 2 Hang Power Clean + 1 Hang Clean “Dial Up” Every 5 min x 3 30/24 Cal Bike 12 Deadlifts 155/115 9 Hang Power Clean 6 Burpee over bar TUESDAY

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CrossFit Programming – Week of June 29th, 2020

CrossFit Programming – Week of June 29th, 2020   REMINDER:  ONLY BROWN LEVELS SHOWN   MONDAY “Raiding Dungeons” 3 min AMRAP Airbike for cals rest 6 minutes 3 minute AMRAP Thruster 50/35 rest 6 minutes 3 minute AMRAP Row for cals TUESDAY Clean & Jerk 15 minutes Build to a

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CrossFit Programming – Week of May 18th, 2020

CrossFit Programming – Week of May 18th, 2020     🎯MONDAY “Isabel” For Time 30 Snatches 135/95 🎯TUESDAY “Turn & Burn” 7 min AMRAP 4 Rope Climbs 16 Pistols on 10:00 Mark 3 Rounds 10 Pullups 30 Air Squats 🎯WEDNESDAY “Bounty Law” 5 Rounds For Time 15 Cal Row 60

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COVID-19 Sucks

COVID-19 Sucks     It gets warm then cold in a hurry.  Did I just see snow? The sun peaks around the corner but then gets scared away.  Maybe the sun is worried too… Crappy moods abound and to top it all off, you’re stuck at home.  Maybe your office

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CrossFit Programming – Week of Feb 10th, 2020

CrossFit Programming – Week of Feb 10th     REMINDER:  Only BROWN Levels shown   Monday Back Squats 18 minutes 5, 5, 5, 5 Rest at least 2:00 “Low Latency” 3 Rounds For Time 50 Air Squats 45 Anchored Situps  Partner OPTION 50 Sync Air Squats 50 Partner Wb Situp

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CrossFit Programming – Week of Feb 3rd, 2020

CrossFit Programming – Week of Feb 3, 2020     Monday “Stuffed Animals” For Total Work Time 5 Rounds 30 Doubleunders 10 Power Snatch 75/55 At 12:00 5 Rounds 30 Doubleunders 10 Power Snatch 75/55   Tuesday “Cookie Dough” For Total Weight/Cals 1-3 Wt’d Pullups Heavy 10 Dbl KB Front Squat

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CrossFit Programming – Week of December 30th, 2019

🚨Programming for Week of Dec 30th🚨     Reminder:  Only the BROWN Levels are shown Also, starting January 1st, 2020, we are making the programming changes we alluded to in our “What’s Coming in 2020” blog!  It’s for the better!     Monday ✔️“After Hours” 21-15-9 Back Squat 155/115 Strict

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CrossFit Programming – Week of December 16th, 2019

🚨Programming for Week of Dec 16th🚨 🎯Reminder: Only BROWN Level Shown   🎯We hope you guys had a great time at the Holiday Party! We look forward to this every year because it’s our chance to say thank you and have some fun together!   🎯Also, if you look at

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CrossFit Programming – Week of December 9th, 2019

🚨Programming for Week of Dec 9th🚨 ✅Reminder: Only BROWN Levels Shown   ✅Don’t forget our Iron Hero CrossFit Holiday Party is taking place on Sunday, December 15th!  We want all you guys to be there so we can have some fun, hang out, and do something outside our 4 walls.

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