CrossFit workout of the day, nutrition tips and more

Wednesday, January 19th, 2011

5:30 AM Bright and Early!!!  See you there! WOD 21-18-15-12-9-6-3 Shoulder Press (75/55)Squat Clean (75/55) Then – finish with 500M Row

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Tuesday January 18, 2011

Hope everyone enjoyed “Coe” today.  Way to get through those ring push ups! WOD: 10 HSPUTHEN…12 Minute AMRAP20 DU10 Box Jumps (24″)10 OH Lunges (45/25#)

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Monday January 17, 2011

The 5:30 AM on Monday is ON! See everyone bright and early. ***NO Kids CrossFit class this Monday Jan. 17*** Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, assigned to the 1st Battalion, 37th Field Artillery Regiment, 3rd Stryker Brigade Combat Team, 2nd Infantry Division, Joint Base Lewis-McChord, WA, died April 27th, 2010, in […]

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Sunday, January 16, 2011 – OPEN GYM 12:30-2:00PM

We will have a 90 minute running clock from 12:30pm to 2:00pm.  Come by and get a workout in!

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Saturday, January 15, 2011

Partner WOD30 seconds ON, 30 seconds OFF4 minutes at each station Box Jumps (24″/20″)Row (Cals)Hand Release PushupsKnees to ElbowPush Press (75#/55#)

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