NEWS, BLOG & WORKOUTS

CrossFit workout of the day, nutrition tips and more

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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Friday January 14, 2011

Today is Hero Day.  We remember SSG Joshua Hager, United States Army, who was killed Thursday February 22 2007 in Ar Ramadi, Iraq. WOD “Josh” 21Overhead squat (95/65)42 Pull-ups 15 Overhead squat (95/65)30 Pull-ups 9Overhead squat (95/65)18 Pull-ups “When there is no enemy within, the enemies outside cannot hurt you.” — African Proverb

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