March 21, 2011

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Every min on the min for 20 mins do: 3 Handstand 5 KTE 10 Squats *** Thank you to EVERYONE for coming out Saturday to support the No Surrender/ Re-Fuel event !!! There are a few people that busted their asses SO I want to thank… Christy (kids Crossfit) GREAT JOB !!! Kimmy and Richard […]

March 18, 2011

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  In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Five rounds for time: 155 pound Deadlift, 12 reps 155 pound Hang power clean, […]

March 17, 2011

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For time: run 400m 10 ring dips run 400m 10 ring dips 25 squats run 400m 10 ring dips 25 squats 5 rope ascents run 400m 10 ring dips 25 squats 5 rope ascents 50 sit ups *** The box is now linked to The Games… so we will see (more…)

March 16, 2011

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BIG UPS to Lindsay !!!! She was the ONLY woman to Rx yesterday’s WOD… with full pull-ups, pistols (ass to ground), AND 1.5 pood Kb swings !!! GREAT JOB Lindsay !!! “The difference between a successful person and others is not a lack of strength, not a lack of knowledge, but rather in a lack […]

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…)