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18 Aug
by: Published in Uncategorized

Pre WOD: 20 mins to complete 5 sets of:

5 Deadlifts

10 Toes to Bar after each set of 5

Try and go heavier than last time

WOD: 5 rounds for time:

10 Pull Ups
10 Push Ups (20/14)
10 Russian Kettlebell Swings (32/24)
30 Double Unders

8 minute time limit

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It’s Wednesday and you know what that means…

We have our yoga class tonight!  If you were not aware, we run yoga on Wednesday nights at 7:30 PM at box 1.  If you are in need of some more mobility, come by box 1 at 7:30 AM on Fridays.  And if you are still in need of flexibility work, box 2 has a 30 minute class every Sunday that starts at 11:30 AM.

And if you don’t know, now you know,

CG

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17 Aug
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

3 Strict Chin Ups Pull Ups
4 Kettlebell High Pulls (each side)
5 V-Ups

WOD: For time:

21 Ring Rows
21 Over the Box Jumps (24/20)
21 Burpees

Rest 1 minute

15 Ring Rows
15 Over the Box Jumps (24/20)
15 Burpees

Rest 1 minute

9 Ring Rows
9 Over the Box Jumps (24/20)
9 Burpees

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It’s getting close…

Every year around this time of year a celebration worth celebrating occurs.  Some may call it the greatest day of the year.  Other may call it the best day of the year.  Despite your superlative of choice, you would be correct.  I have been awfully quiet so far this month about this day of days and I am sure you have grown restless because of it.  Well, arrest your concerns, because I will be talking non-stop about my birthday for the next 6 to 7 weeks.  Yeah sure, my birthday is in 9 days, but who is counting anyway?!

It’s also in 8 days,

CG

==

17 Aug
by: Published in Apres Crossfit, WODs

Hello Athletes,

One of our newest members, Kristen Kish has a TV Show debuting August 17th at 8pm on the Travel Channel.  She is fired up about it and as one big fitness community I think it’s important to support each other plus….She travels to cool places and cooks so, what’s better than that.

– Bern K. Prince

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