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What Shoes Should I Wear?

What Shoes Should I Wear? You’ve started CrossFit so you need a CrossFit shoe, right?  Maybe a basketball shoe?  A weightlifting shoe but they look so weird.  What about a minimalist shoe? “I don’t know what to do from here…” Let’s look at the demands of CrossFit and see if

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5 Rules to Start Strength Training

Why Should You Strength Train & 5 Rules to Start My response is, “why are you not strength training?”  But that doesn’t really get anybody anywhere. How about a list of the things we usually hear which people ACTUALLY care about: Improve the strength of your bones, your tendons, and

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CrossFit WOD – 190104

Now you’re just showing off with your one arm handstand action, Kristen…   Strength/Skill EMOM x 10 3 Power Snatch (135/95) 3 Overhead Squat (135/95) 2min Rest EMOM x 10 2 Power Snatch (155/110) 2 Overhead Squat (155/110) *This is a retest 10/16/18   Optional Buy Out “Midline Bike”  

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CrossFit WOD – 181231

I remember this day… intervals on the rower and a buy out of 100 unbroken Russian Swings.  Welp, it felt like that…   Open WOD 13.1 AMRAP 17 40 Burpees 30 Snatches (75/55) 30 Burpees 30 Snatches (135/95) 20 Burpees 30 Snatches (165/100) 10 Burpees AMRAP Snatches (210/120) Sx =

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CrossFit WOD – 181227

Venu has been steadily improving since he’s gotten here.  He won the men’s side of our recent nutrition challenge with his consistency and changes.  Who knows where this guy will go?   “Nasty Girls” (MetCon) 3 RFT 50 Air Squats 7 Ring Muscle Ups 10 Hang Power Cleans (135/95)   Optional

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CrossFit WOD – 181226

We are finishing up our BINGO, so make sure you get everything done you can get before the end of the month!   Weightlifting 2RM Squat Snatch *Score = weight lifting *Drop the bar between the reps with no more than a 10 second pause between reps   Optional Buy

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CrossFit WOD – 181224

Because everyone’s favorite movie should be Elf!   MetCon For Time 100 Thrusters (75/55)* *Every time you drop the bar = 10 burpees + 10 T2B *10min Cap   Optional Buy Out “International Chest Day”   This is, by definition, a mentally challenging sprint day.  The weight is light, the

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CrossFit WOD- 170721

    What do you think the wod would be if it were “Gracie” instead of “Grace”? Running, jumping & naps?  **Saturday there will be no classes. Come play ultimate medball at 9am. See portal for more details.**   MetCon Squat “Grace” 30 Clean & Jerk (135/95) *10min cap  

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CrossFit WOD – 170407

Don’t forget about the Mobility clinic Saturday Morning.   Free for members, $10 for guests, we’ll start at 11am.   WL 1rm Squat Snatch   MetCon Tabata (8ea) Power Snatches (75/55) Burpees Over Bar *score = total reps Rx+= 95/65   Get excited for a max out Friday!

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CrossFit WOD – 170322

I’m sure Brian is looking forward to thrusters on Friday just like the rest of us!  Can’t keep this man down!   WL E3MOM x 5 3 Squat Cleans   MetCon 10min AMRAP 15 Wallballs (20/14) 10 T2B   I mean, really, who doesn’t like to lift heavy weight?

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