5:30 pm classes is still on, 6:30 strength and conditioning and 7:30 classes are canceled tonight. sorry for the inconvenience but we want to keep everyone including ourselves safe it’s getting nasty out there!

January 7, 2010

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January 6th

“Our WARM-UP is harder then your WORKOUT” Is an infamous quote that is found or spoke about in every Crossfit box. Today it held true with our 4 rounds of 500m row and KettleBell walking lunges. Our athletes slowed down …

January 6, 2010

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January 5th

Today was a very interesting day. We reintroduced the supplemental strength and conditioning sessions. We also had a workout in which the awkwardness broke down our strongest athletes with light weight. The strength and conditioning sessions were alot of fun, …

January 5, 2010

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January 4th

Today was really the first day of the New Year. It was down right nasty cold out and our athletes came in looking to escape from the winter. Our noon class rocked it today and blasted through the high squat …

January 4, 2010

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January 2nd


Strength- As requested 🙂

5×5 rope pull ups

5X10 ring dips

WOD- 10 Rounds with a partner
20- wallball
10- burpees
20- kb swing
10- box jumps
20- ball slams

Today was a high energy team workout that was …

January 2, 2010

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Power Hour

Power Hour

Dynamic Lower

Back Squat (3 x 20, 1 x 10)

*Stance 2 feet wider

Bodyweight Lunges (x100 (each leg))

*Lunging forward

Banded Leg Curls (x300)

Attach a band at the base of a rack, then sitting on a …

December 31, 1899

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