March 15, 2011

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Leslie’s birthday WOD, don’t worry I won’t tell anyone how old you are…I’ll let them figure it out !!! But GREAT job on setting your goal and accomplishing it !!!! for time: 30 burpees 30 pull ups 30 Crossfit push ups 30 GHD or Ab Mat sit ups 30 Wall ball shots (20/14) 30 Box […]

March 14, 2011

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HAPPY BIRTHDAY LESILE !!!! I know you won’t be in today, so we will do your birthday WOD tomorrow…. GET READY !!! “You miss 100% of the shots you don’t take.” Wayne Gretzky For time: run 1 mile 100 double unders run 1 mile (more…)

March 11, 2011

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10 rounds for time: 8 hang cleans (#95/65) 6 push press 4 back squats 2 sumo-deadlift high pulls GREAT job this week… let’s finish strong !!! Just remember, no one around here is doing what you are doing in here. “The question isn’t who is going to let me; it’s who is going to stop me. […]

March 9, 2011

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HAPPY BIRTHDAY G.J. !!!!!!!!!!!!!! this one is for you by request 3 rounds for time: 10 reps Bench press (1.25) 10 reps Ring dips 10 Box Jumps (24″/20″) run 1 mile *** T-shirts are in so if you ordered one make sure to pick it up *** (more…)

March 8, 2011

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Daniel: for time: 50 x Pull-up 400M run 21 x Thrusters (95#/65#) 800M run 21 x Thrusters (95/65#) 400M run 50 x Pull-ups ***HAPPY MARDI GRAS !!!! Everyone did a GREAT job at warrior dash and I hope you all had fun. The 7:30 am class will be the only one today… Tomorrow back on […]

March 4, 2011

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3 rounds max effort: Pull-ups Push-ups GHD/ Ab mat sit-up *** HAPPY BIRTHDAY to Tracy P., I know I’m a day late… SORRY !!! GREAT job to Lesile and Tracy (birthday girl) on the double unders ! Just a reminder that we will be closed this Saturday for Warrior Dash, first class Monday will be […]

March 3, 2011

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2 rounds for time: 30-20-10 Reps Burpees KB Swings (53/35) Double Unders *** I have addressed this before and some people DO NOT seem to get it… You have to load (before the WOD) and unload (after the WOD) your own weight, so from now on if you don’t unload, your name will go on […]