September 2, 2011

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HAPPY BIRTHDAY JULIE !!!! Julie has come along way from when she first started and I am VERY PROUD of her… You kick ass Julie !!! For time: 37 OHS (65/45) 37 Push press (65/45) 37 Wall ball shot (20/14) 37 Box jumps (24″/20″) 37 GHD sit ups 37 Kb Swings (2pood/1.5pood) *** Starting next […]

August 31, 2011

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I meet with the guys from Lakeshore Crossfit today and we are doing a 9/11 WOD and BBQ with them on Sept.10th… We all think this will be a good event if we get mass amount of people from both boxes it will be better. So I need a head count and what foods/ drinks […]

August 29, 2011

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GREAT JOB this weekend EVERYONE !!! I am VERY proud of all that came out and I’m sorry I was unable to do it with you !! For time: 10,9,8,7,6,5,4,3,2,1 reps Hang snatch 1,2,3,4,5,6,7,8,9,10 reps Muscle ups (more…)

August 26, 2011

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(1) Bench Press 10-6-3-3-3 (2) AMRAP in 12 mins: 5 Deadlift (275/135) 5 HSPU (hands on plates) 5 KB Sumo DL high pulls (70/45) *** NO CLASS Saturday, we will be doing the Disposable Hero Project 5K and will meet at the box for 8am… leaving for 8:15 !!! They still have spots left so […]

August 24, 2011

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JUST A LITTLE SOMETHING TO THINK ABOUT… If 1/2 of us had 1/2 of this little boys heart, motivation, and drive this world would be better !! So think about it when you’re “hurting” or want to “quite”, I BET it has never crossed his mind???? 30-20-10 reps for time: T2B Kb Swing (53/35) Chest […]

August 23, 2011

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“Gator” 8 rds for time of: 5 Front squat (185/125) 26 Ring push-ups U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan. He is survived by his brother Edward, […]