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October 25, 2013

Workout of the Day Warmup 5 x OH Squat – Normal stance, normal grip5 x OH Squat – Hip-width stance, shoulder width grip5 x OH Squat – Feet together, hands together 5 x OH [...]

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October 26, 2013

Workout of the Day “Grace” 30 Clean & Jerks for time (135/95) All classes will be held at 585 Commercial Ave.   See our Home Page for further details.    

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October 27, 2013

Workout of the Day *ALL CLASSES WILL BE HELD AT 585 COMMERCIAL AVE* “LuRong Living Paleo Challenge – WOD 7” For time:3 Burpees3 Front Squats (95/65)3 Push Press (95/65)100m [...]

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October 28, 2013

Workout of the Day Warmup 3 sets:10,8,6 Wall Ball10,8,6 Box Jump10,8,6 KB Swing  Training “Morrison” 50-40-30-20-10 reps for time:Wall Balls (20/14)Box Jumps (24/20)KB Swings [...]

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October 29, 2013

Workout of the Day Warmup 2 sets:Run 400 meters3 x Hang Power Snatch (Hips)3 x Hang Power Snatch (Knees)3 x Power Snatch (Shins) Strength Power Snatch3-3-3-3-3-3 These are NOT touch and go reps. [...]

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October 30, 2013

Workout of the Day Warmup 10 OHSLax Ball – Shoulder Circuit on floor10 OHS+Kipping Pullup ProgressionKipping HSPU Progression  Training 21-15-9 reps:CTB PullupsHandstand Pushups [...]

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October 31, 2013

Workout of the Day Warmup 2 sets:5 x Front Squat5 x Push Press5 x Thruster5 x Sumo Deadlift5 x Sumo Deadlift/Shrug5 x SDHP Dynamic stretch b/w sets  Strength Front Squat3-3-3-3-3-3 Set 1: [...]

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November 1, 2013

Workout of the Day Warmup 2 sets:Row 250 meters15 Perfect Pushups15 Slow OHS  Prep Bench Press3-4 sets of 6-8 reps Start with empty bar and build to weight used for workout.You should be [...]

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November 2, 2013

Workout of the Day *Reminder – All classes will be held at 585 Commercial Ave* 5 rounds for time:40 meter Sled Push2 Rope Climbs15 DB Push Press (55/35) Scaling options will be provided in [...]

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November 3, 2013

Workout of the Day *Reminder – All classes (except CF Kids) will be held at 585 Commercial Ave* “Mainsite Sunday” CrossFit.com WOD from 10/27/13: Three rounds, 15-12-and 9 reps, [...]