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, […]

August 19, 2011

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Run 400m 21 pull ups 21 sumo DL high pulls (95/65) Run 400m 15 pull ups 15 sumo DL high pulls Run 400m 9 pull ups 9 sumo DL high pulls *** MVP today was Richard with #275 (with room to go up) and Lindsay with #135, GREAT JOB you two !!! Also don’t forget […]

August 15, 2011

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3 rds for time: 15 push press (115/75) 15 box jump (30″/24″) 20 KTE *** I want to thank GJ and Tony B. for the help building the 2 NEW BOXES we will be using today !!! They look WAY better than any box Rouge could ever make !!! THANKS GUYS *** (more…)

August 12, 2011

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Crossfit Total 1 rep Deadlift 1 rep Press 1 rep Back Squat The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. There is no time limit for each lift or for the length of […]