Thursday 190321

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Week 5 CF Open – Letrono CrossFit Theme! BBQ will be happening this Friday Night. Bring a side dish to share, show up cheer on, WOD and eat! Please sign […]

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Tuesday 190319

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Week 5 CF Open – Letrono CrossFit Theme! BBQ will be happening this Friday Night. Bring a side dish to share, show up cheer on, WOD and eat! Please sign […]

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Monday 190318

March 30th – Sleep In Heavenly Peace Bed Build #2. We need volunteers!!! 11am, no tools needed, just show up and help put together beds.  Dynamic Warm Up – Mobility Prepare for.. A: Strength 20 Min EMOM Even –  2 High Hang Squat Cleans (Build to about 80% as fast as possible and them maintain […]

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Friday 190315

This weeks theme for Friday Night Throwdown is “Bro Rep” … Heats sign ups start at 5:30pm Dynamic Warm Up – Mobility Prepare for.. WOD: CF Open 19.4 For time: 3 Rounds: 10 Snatches (95/65) 12 bar facing burpees Rest 3 minutes, then: 3 Rounds 10 Bar Muscle-Ups 12 bar facing burpees Time Cap: 12 […]

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Thursday 190314

Dynamic Warm Up – Mobility Prepare for.. A:  WOD: “Dot Dot Dot” 30 seconds on 30 seconds off 5 RDS of each then 2 min rest in between stations Station 1 Barbell Rollouts max effort Station 2 Assault Bike max effort Station 3 DB Goblet Lateral Lunges 40/30 ROM WOD: Twisted Cross Eagle Saddle or […]

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Wednesday 190313

Dynamic Warm Up – Mobility Prepare for.. A: Strength Back Squat – 5 x 3 B: WOD: For Time: 12 Strict Pull-ups 24 Sumo DLHP 95/65lbs 200 m run 9 Strict Pull-ups 18 Sumo DLHP 400 m run 6 Strict Pull-ups 12 Sumo DLHP 600m run 3 Strict Pull-ups 6 Sumo DLHP 800m run Cool […]

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Tuesday 190312

Congrats to the weekly winners for 19.3: Theme/Costume – Craig and Sheri P Performance – Morgan M Spirit of the Games – Lane W Dynamic Warm Up – Mobility Prepare for.. A. Coach/Teach – Handstand Walk B. WOD:  3 Rounds: :60 Max Distance Handstand Walk Rest :60 :60 Max Rep Burpee Box Jump 24/20″ Rest […]

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Monday 190311

Dynamic Warm Up – Mobility Prepare for.. A:Strength 6×2 Snatch Drop and Reset (work up to around 85%) Weighted Ring Dips 6×5 AHAP B: WOD  4 Rounds: 20 Wallballs 20/14, 14/10, 10/8 20 Dumbbell Push Press 50/35lbs 20/12 Calories on Bike Cool Down 5 min 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats. […]

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Friday 190308

This weeks theme for Friday Night Throwdown is 60-70′ Bring you best RETRO … Heats sign ups start at 5:30pm Dynamic Warm Up – Mobility Prepare for.. WOD: CF Open 19.3 For time: 200-ft. dumbbell overhead lunge 50/35 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk Time cap: 10 Minutes CF Open […]

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Thursday 190307

This weeks theme for Friday Night Throwdown is 60-70′ Bring you best RETRO … STRIKING Class @6:15 Dynamic Warm Up – Mobility Prepare for.. Skill-Strength: Coach Stone over the Shoulder Stone Over The Shoulder [With D Ball] WOD A: E2Mo2m 4 rds 200 m Ski Erg 5 Stone over Shoulder B:E2mo2M 4 rounds of: 20/17 […]

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