June 14, 2011

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HAPPY BIRTHDAY to Scott, Kimmy, The Army and the GREATEST FLAG !! it’s is just fitting that we do a hero WOD and this one looks GREAT !!! U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on […]

June 10, 2011

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for time: 25 SDLHP (95/65) 25m overhead walking lunges (35/25) 25 pull ups 25 box jumps (24″/20″) 25 GHD sit ups 25 kb swings (53/35) 25 KTE 25 weighted burpees (20/10 dumbbells) *** DO NOT forget this Saturday will not be a partner WOD also it MIGHT NOT be a good idea to bring a […]

June 7, 2011

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3 rds for time: run 400m 15 HSPU 20 double unders *** this Saturday’s WOD will be a little different, it will not be a team WOD. We are going to do 2 regional wod’s back to back*** (more…)

June 6, 2011

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FEAR What do I fear? I fear stagnation and lack of prgression, I fear never reaching my potential and being average, I fear being forgetten…The past… Yesterday’s news. I fear giving up and being passed by, going softly into that good night. I fear letting those I love down, letting myself down. I fear settling, […]

June 3, 2011

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21-15-9 reps for time of: Hang Power snatch (95/65) Box Jumps (24/20) C2B pull ups *** Dont forget the party after the 6pm class, come out and ENJOY !!!! THANK YOU ALL, I couldn’t do it without each of you !!!! *** (more…)

June 2, 2011

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for time: run 1600m 10 burpees run 800m 15 burpees 15 kb swings (70/53) run 400m 20 burpees 20 kb swings run 1600m *** Congrats to Lesley and Melissa S for getting their 1st pull ups !!! I guess the new bars helped? Not that we need a reason at CF No Surrender to party […]