NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

Thursday, February 3, 2011

WOD “DT”5 Rounds12 Deadlifts (155/105)9 Hang Cleans (155/105)6 Push Jerk (155/105) “DT” is a WOD 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. Schedule […]

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Wednesday, February 2nd, 2011

5:30 AM class is ON!  See you there!!  Drive Safely!    WOD 5 Rounds 21 Thrusters (75/55)21 DU Quote from Andrew Badenoch, “Paleo is a logical framework applied to modern humans, not a historical reenactment.”

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Tuesday, February 1st, 2011

Due to the weather conditions, we are choosing to cancel the 5:30 am class for Tuesday, February 1st. Stay in bed and stay warm! ALL OTHER CLASSES ARE RUNNING ON SCHEDULE 10 AM WOD, 11 AM OLY LIFTING – OPEN GYM, NOON WOD, 5:30 PM WOD, 6:30 PM WOD For the rest of the day, […]

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Monday, January 31st, 2011

CROSSFIT KIDS CLASS CANCELED FOR TONIGHT DUE TO POTENTIAL WEATHER! WOD 5 Rounds6 Deadlifts (255/185)12 Ring Dips18 Lateral jumps (over deadlift bar)   When we ask the question, “What are your goals?”Answers usually fall into 4 main categories: 1.    Lose Weight: Lose fat & lose muscle = run long slow distances (LSD) burns muscle for […]

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Saturday, January 29, 2011

WOD Partner “Murph”1 mile Run100 Pullups200 Pushups300 Squats1 mile Run *Both partners run, then complete the pullups, pushups, and squats in any order or sequence; only 1 partner works at a time.

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