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Are your friends and family constantly asking you about your MAGICAL FITNESS ROUTINE? Show them what its like to be the fittest person in any room and invite them to CrossFit to become the strongest versions of themselves. BRING A FRIEND DAY IS THIS WEDNESDAY. IF THEY SIGN UP WE WILL GIVE YOU […]
Protected: Tuesday 1.17.17 WOD NOTES
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Tuesday 1.17.17 WOD
Announcement Dr. Stu: Wayne 4:30-6:30pm Click Here To Schedule Dynamic Effort Lower Mobility WOD EMOM for 6min Deadlift x3 @ 70%, speed pulls, not TNG, reset each rep –At 10min mark begin– “Marston” AMRAP in 20 minutes 1 Deadlift (80% 1RM) 10 Toes-to-Bar 15 Bar Facing Burpees “Marston” Rx is 405,285. To preserve the stimulus […]
Monday 1.16.17 WOD
Max Effort Upper Mobility WOD “Project MKUltra” 15 EMOM Min 1- 14 DB Snatches (70,45,60,35) Min 2- 50 Dubs (x2) Min 3- 1 Legless Rope Climb + 1 Rope Climb **Score total success rounds, top score 15 **If you fail a round, lower reps and continue, do not take a round off. $Out Clean Complex […]
Protected: Monday 1.16.17 WOD NOTES
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Sunday 1.15.17 WOD
Monster Mash! Mobility WOD **Last completed 7.31.16 “21-15-9 Complex” 8 Deadlifts 7 Cleans 6 Snatches 8 Pullups 7 C2B 6 Bar MU 6 Deadlifts 5 Cleans 4 Snatches 6 Pullups 5 C2B 4 Bar MU 4 Deadlifts 3 Cleans 2 Snatches 4 Pullups 3 C2B 2 Bar MU ** (155,105,135,95) **Scale Bar MU by using […]
Protected: Sunday 1.15.17 WOD NOTES
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Saturday 1.14.17 WOD
Partner Up! Mobility WOD “Acoustic Kitty” Teams of 3: 25min AMRAP 100 Cal Row 50 Clean & Jerks (95,65,75,55) 100 Cal Row 50 Clean & Jerks (135,95,115,75) 100 Cal Row 50 Clean & Jerks (155,105,135,95) 100 Cal Row Max Clean & Jerks (185,135,155,105) $ Out Have a great weekend! WOD NOTES
Protected: Saturday 1.14.17 WOD NOTES
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Friday 1.13.17 WOD
Max Effort Upper Mobility WOD Every 30sec for 6min complete 1 snatch, building to a heavy –4min Rest– “CrossFIt Games Open WOD 12.2” Proceed through the sequence below completing as many reps as possible in 10 minutes of: Snatch x30 (75,45) (45,35) Snatch x30 (135,75) (75,55) Snatch x30 (165,100) (100,75) Snatch AMRAP remaining time (210,120) (120,90) […]
