Saturday Wod 2.24.18

“Ezra Marie” In Partners 21 Minutes AMRAP Buy-In: 1600 Meter Run (Alternating Every 400 Meters) Then With The Remaining Time 2-100′ Bear Crawl (Each Partner Performs 100′ Alternating) 21 Synchro Jumping Squats 18 Synchro Burpees Born 2/21/18, 21 Inches Long

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Saturday Wod 2.24.18

Reminder here that the goal is not necessarily to increase fitness through the open. Rather to keep the gains you’ve made up to this point throughout the open. So give each portion good effort with the reduced volume. A. 5 Tough Sets Front Squat x 2 Go heavy here guys, make these count B. Start […]

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February PR’s and The Open!

By Jonathan Jorgensen     First off, I am pretty stoked to see this PR board fill up like it did this month. It validates this stuff we do called CrossFit. But it also validates the hard work, dedication, and effort that all of you have been putting forth this year. I hope this gives […]

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Thursday Wod 2.22.18

Today’s session is not meant to be super intense. The idea is to loosen up and get the blood pumping, but not overdo it. Think 50-70% intensity through the conditioning. A. Spend 20 Minutes Working Your Greatest Mobility/Core Strength Weakness B. 10 Minutes EMOM Squat Snatch x 1 @50-60% of 1RM C. For Time 7 […]

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Thursday Wod 2.22.18

Special Note – The open is starting this today! We will be viewing the announcement tonight at 5PM. Tonights nights schedule will be modified to accommodate that. Each Thursday night the schedule will be as follows throughout the open. 4PM – Class 5PM – Open Announcement 6PM – Class Establish a Max Length Standing Broad […]

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Wednesday 2.21.18

Off Day Switching things around a bit here. There will be a light workout programmed for Thursday. The idea is to be fresh for Friday. The goal is not to feel sluggish coming off a rest day. Thursday’s workout won’t be taxing.

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Wednesday Wod 2.21.18

Special Note – The open is starting this Thursday. We will be viewing the announcement each week on Thursday evenings at 5PM. Thursday nights schedule will be modified to accommodate that. Each Thursday night the schedule will be as follows throughout the open. 4PM – Class 5PM – Open Announcement 6PM – Class Levels 1 […]

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Tuesday Wod 2.20.18

A. 10 Minutes EMOM Deadlift x 3 Loop a 2” Band Around The Barbell Perform These at 275/185# B. 3 Sets Barbell Good Morning x 8 3 Sets Glute Ham Raise x 5 C. 3 Rounds For Time Run 800 Meters 25 Handstand Pushups (Strict Or Kipping) 25 Toes To Bar

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Tuesday Wod 2.20.18

Special Note – The open is starting this Thursday. We will be viewing the announcement each week on Thursday evenings at 5PM. Thursday nights schedule will be modified to accommodate that. Each Thursday night the schedule will be as follows throughout the open. 4PM – Class 5PM – Open Announcement 6PM – Class Level 1 […]

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