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CrossFit-190216

Katie makes sure she stays well hydrated at all times!   Strength/MetCon 10 RFT 21 RSw (24/16) 15 GobSq (24/16) 9 Burpee Over KB *IGYG Rounds *If groups of 3: Hold hollow til person behind you is done Sw = 30sec, GSq = 30sec, B = 30sec Optional BuyOut “Gun

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CrossFit-190212

Just keep climbing! MetCon 3 RFT 44’ HS Walk* 4 Rope Climb (15’) *HS Walk mod = backward bear walk (44’) *HSW = 1:30, RC = 1:30 Optional BuyOut “Midline”

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CrossFit WOD – 181219

After a brief break back in India, Sunetri is back at it as strong as ever!   MetCon (Retest from 6/5/18) 10 RFT 3 Clean & Jerks (155/110) 5 Pullups Rx+ = C2B   Optional Buy Out “Bi’s + Tri’s + Holiday Inn”   This is a retest from back

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CrossFit WOD- 181127

Way to go Nikki on the pistol progression. Always setting new challenges for yourself.   MetCon 5 RFT 20 Am Swings (24/16) 20 Down Ups   Optional Buy Out “Body Armor v4” 2-5 Supersets 10 Bench press 10 RDL’s 2min rest   *This is a sprint-style workout. The weight is

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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 province, Afghanistan. He is survived by his mother Patricia Parry

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CrossFit WOD – 180919

By boat, by bike, by rope…   5RFT 20/14 Cal Row 15/12 Cal Bike 75 DUs   Then Mobility   “Don’t look at your feet to see if you are doing it right. Just dance.” —Anne Lamott

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CrossFit WOD -180915

Nikki and Rob celebrating their victories.   Sat Partner WOD 5 RFT (each) 12 Deadlift (155/110) 9 Hang Power Clean (155/110) 60 DUs 1 Legless Rope Climb (15′) *IGYG full rounds   “Definiteness of purpose is the starting point of all achievement.” – W. Clement Stone

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CrossFit WOD- 180907

** Reminder no classes until 4:30pm on 9/7** Get in the swing of fitness by consistently showing up and putting in the work.   4RFT 400m Run 10 ea KB Snatch (24/16) 10 ea Goblet Reverse Lunge (24/16) *retest from 3/14/18   “Learn from the past, set vivid, detailed goals

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CrossFit WOD- 180516

“DT” is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.   “DT” 5RFT 12 DL (155/105) 9 HPCL 6 Push Jerk   “When I was very young, most of my

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CrossFit WOD- 180407

Nick and Scott pushing each other through the rowing and floor presses on Thursday.   6 RFT 21 American Swings (24/16) 15/11 Cal Row 9 Wall walks **wall walk= 5 alt shoulder taps   “It is never too late to be what you might have been.” — George Eliot  

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