3-1-17

3-1-17

COACH CHARLIE WILL BE ANNOUCNING THE WINNER OF THE BONUS ROWING RAFFLE CHALLENGE TODAY TO SEE WHO WINS THE FREE 90MIN MASSAGE! WATCH OUT FOR A FACEBOOK LIVE STREAM IN THE MEMBERS GROUP SOMETIME IN THE MORNING! MARCH CHALLENGE!!! -ADD UP AS MANY...

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2-28-17

2-28-17

WARM-UP 8mins -25′ Inch Worm + Slow Controlled Push-Up -10 Ring Pull-ups -30 Double Unders     STRENGTH 15mins Gymnastic Upper Body Strength/Technique Work Strength 1) Strict Box HSPU OR L-Seated DB Presses- 8 Reps 2) Strict...

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2-27-17

2-27-17

PLEASE MAKE SURE ALL SCORES FOR THE OPEN ARE SUBMITTED ON THE GAMES WEBSITE BY 7PM MONDAY IF YOURE OFFICIALLY SIGNED UP FOR THE CROSSFIT GAMES OPEN! -LOG ONTO YOURE PROFILE AND GO TO SUBMIT YOUR SCORE! COACH CHARLIE THEN NEEDS TO VALIDATE THE...

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2-24-17

2-24-17

Warm-Up 6min Emom 1st min- 60sec Row 2nd min- 60secs of Ovhd Squat Pass Thrus     WOD Make sure when you’re coming to class if you want to do a lot of prep/rolling/and other stuff to get to the box early because our warm up will...

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10-25-2016

10-25-2016

Warm-Up 8Min EMOM -35secs of Single Unders / 4 push-ups for tripping up during your 25sec rest WOD “The Trifecta” For Time: 3 Rounds: 5 Strict Pull-Ups 10 Burpees 300M Run -2Min Rest- 4 Rounds 10 Pull-Ups 10 HSPU 250M Row -2Min Rest...

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10 Tips To Succeed In Crossfit

Stepping into a CrossFit gym for the first time can be a bit overwhelming and possibly intimidating.  You might see a few things that you’re not use to seeing at your local gym.  People are grunting, sweating, weights dropping, and flopping on...

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Your Guide to CrossFit Lingo

Crossfit lingo may sound confusing sometimes, and we understand how you feel, that happened to each of us the first time we joined a Crossfit gym, so we decided to make a quick list of the most common terms you will be using during your crossfit...

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