4-30-18

4-30-18

LAST DAY OF THE MONTH!!! LAST CHANCE FOR… -THE SUMMER UNLIMITED MEMBERSHIP SPECIAL PRICE! -LAST CHANCE TO GET IN THE APRIL BONUS CHALLENGE WORK! __________________ INFO FOR MAY!!! -BONUS CHALLENGE WILL BE GEARED TOWARDS MURPH PREP! -WE WILL...

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4-27-18

4-27-18

JOIN US SATURDAY FOR THE DOUBLE BABY SHOWER WOD!!! WE START AT 9AM! FUNTIVITIES AFTER!!! 🙂 WARM-UP  10mins -Class Game of Choice or Dynamic Warm-Up WOD 3 Rounds -30/25 Cal Assault Bike -25 Weighted Anchored Sit Ups -20 Thrusters (75/55)(+95/65)...

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4-26-18

4-26-18

SPECIAL BABY SHOWER WOD SATURDAY AT 9AM!!! ___________ We will be celebrating the upcoming births of our members Stacey/Clifton (girl) and Bibiana/Manuel’s (boy) newest little Crossfitters. ____________ Bring a package of diapers of any...

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4-25-18

4-25-18

SPECIAL BABY SHOWER WOD SATURDAY AT 9AM!!! ___________ We will be celebrating the upcoming births of our members Stacey/Clifton (girl) and Bibiana/Manuel’s (boy) newest little Crossfitters. ____________ Bring a package of diapers of any...

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4-24-18

4-24-18

SPECIAL BABY SHOWER WOD SATURDAY AT 9AM!!! ___________ We will be celebrating the upcoming births of our members Stacey/Clifton (girl) and Bibiana/Manuel’s (boy) newest little Crossfitters. ____________ Bring a package of diapers of any...

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4-23-18

4-23-18

SPECIAL BABY SHOWER WOD SATURDAY AT 9AM!!! ___________ We will be celebrating the upcoming births of our members Stacey/Clifton (girl) and Bibiana/Manuel’s (boy) newest little Crossfitters. ____________ Bring a package of diapers of any...

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4-20-18

4-20-18

COMMUNITY WOD SATURDAY @9AM!!! ***Everyone is FREE*** WARM-UP -10mins Coaches Dynamic Warm-Up CONDITIONING  4 Rounds Each For Time: ROUNDS 1, 3: -25/20 Cal Assault Bike -25′ DB Quadruped Crawl (30/20) (+35/25) -25 DB Thrusters -25′ DB...

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4-19-18

4-19-18

COMMUNITY WOD SATURDAY @9AM!!! ***Everyone is FREE*** WARM-UP 3Min Row OR Bike -60sec Elbow Plank -60sec Plank Shoulder Taps -15 Partial Deadlifts (Shin to Knee Cap) -15 reps (Knee Cap to Hip) -15 reps (Full Deadlifts) STRENGTH Clean Grip Tempo...

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4-18-18

4-18-18

COMMUNITY WOD SATURDAY @9AM!!! ***Everyone is FREE*** WARM-UP 2 Sets -60sec Row OR Bike -50M Suitcase Carry- R Arm (HEAVY) -50M Left Arm -25′ Quadruped Crawl (as slow and flat as possible) STRENGTH 3 SETS 1) Incline Alternating Db Rows- 16...

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4-17-18

4-17-18

COMMUNITY WOD SATURDAY @9AM!!! ***Everyone is FREE*** WARM-UP 2 Sets (10Mins) -10 Negative Push-Ups (as slow as possible) -10 Single Arm Db Romanian Deadlifts (each leg-slow/focused on balance) -60secs Single Unders STRENGTH 3 SETS 1) Incline...

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4-16-18

4-16-18

COMMUNITY WOD SATURDAY @9AM!!! ***Everyone is FREE*** WARM-UP 2 Sets -60secs Ring Pull-Up + Alternating Arm Stretch Outs -2Mins Ring Assisted Negative Pistol Squats (alternate legs) -30sec Hollow Hold + 30secs Alternating Toe Touches STRENGTH 3...

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4-13-18

4-13-18

COME IN SATURDAY FOR OUR “AUTISM AWARENESS WOD” at 9AM -WE WILL BE PERFORMING THE WOD “HOPE”……WEAR ALL BLUE -WE WILL HAVE A LINK FOR DONATIONS!!! WARM-UP (15mins Max) 3 Sets -60sec Constant Jump Roping -50M KB...

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