Tuesday 180220

Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: “Fight Gone Bad” Three rounds of: Wall-ball shots  20/14 14/10 Sumo deadlift high-pull, 75/55 65/45 Box Jump 24/20 20/12 Push-press, 75/55 65/45 Row (Calories) AAB In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. […]

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Monday 180219

Sunday Aftermath of  Hero WOD “T”…..Good Times! The CF OPEN Starts this week! It’s not to late to get signed up. It’s not about going to the Regionals or the Games, it’s about pushing yourself and seeing what you can do! We have 5 weeks of fun, prizes and PR’s planned. Those signed up for […]

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Friday 180216

  Dynamic Warm-Up – Mobility Prepare  for..   A. Strength: Overhead Squat 5 x 3 – Build up to today’s heavy 3 reps B. WOD: 250/200m row/ (Big classes 200m run or 15/10 Cals on the Assault bike) 10-8-6-4-2 Snatches W: 65,75,95,105,125 M: 95,115,135,165,185 **Snatches may be any done any way** Cool Down: Ride-Row 3-5 minutes flush, […]

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Thursday 180215

6:15 Striking  WOD Dynamic Warm-Up – Mobility Prepare  for..   A. WOD:“Cold Stone” 3 Rounds for time of: 10 Heavy Stone over shoulders 800m run (600, 400 to scale) 1000 m Row or Bike 1.5 miles if weather is rough ROMWOD: Down Dog https://youtu.be/J8QhVr5PvS Standing forward fold w/ interlaced fingers https://youtu.be/Mq9TNMcHATo Lizard variations Wide arms, elbow to […]

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Wednesday 180214

Happy Valentine’s Day!! Since we know you all LOVE CrossFit, we will be open for all class times today! Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: 20 min AMRAP 10 Knees 2 elbows/ Progression 10 OH DB walking lunges Right arm 40/30 35/25 20/15 10 Burpees 10 OH DB walking lunges Left arm Cool Down: Ride-Row […]

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Tuesday 180219

Dynamic Warm-Up – Mobility Prepare  for.. A.  Strength: Back squat 5 X 3 Build to today’s heavy 3   B. WOD: 3 Rounds for time of: *8 min cap 25 Wall balls 30/20 20/14 14/10 10 Box jumps 24/20 At the 12 minute mark begin 3 Rounds for time of: *8 min cap 25 Wall balls […]

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Monday 180212

Did you know with Wodify you can send feedback to us anytime? Click on the megaphone icon on your profile and send us feedback at any time. We welcome all feedback, it helps us be the best we can be! Dynamic Warm-Up – Mobility Prepare  for.. A.  Strength: Clean and Jerk  5×2  Build to a […]

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Friday 180209

“Prepare For Glory” 13 days to go. Get signed up for the OPEN.  Weekly and Grand prizes Feb 22-26 18.1 Week 1 -RETRO- Theme 50-60-70-80-90-2000’s March 1-5 18.2 Week 2 -SUPER HERO- March 8-12 – BRO REP-Any sports figure, team, organization that athlete wants to Rep 18.3 Week 3 March 15-19 – ST PADDYS- Progenexs is sponsoring. […]

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Thursday 180208

Dynamic Warm-Up – Mobility Prepare  for.. A. WOD: 4 Rounds for time of: 100 m Sprint 10 Slam Balls 50/35 40/30  35/20 15 KB Swings (Russian) Red/green Green/purple Purple/blue 100 m Sprint 2 min Rest in between each round (20 min cap) RomWOD: 18- 22 Minute Low Dragon right side Yin Yoga Posture Basics :: […]

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Friday 180202

Get Registered   for the CrossFit  2018 Open !!! We have another fun 5 weeks planned!! -Weekly & Grand prizes for athletes who REP the weekly THEME and the overall Spirit of the Open. – Same as last year we will do the Open WOD every class on Friday, with Friday night Throwdown 5:15-7:15. – Thursday night gathering […]

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