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Workout of the Day
Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar * Attention!* Tomorrow's WOD (10/14) will be run in an Open Gym style. Coaches will be present to coach the 1RM Snatch. The clocks will be running continuosly for the MetCon (which will not...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Sunday (10/13) WOD Prep: Reverse Tabata of :10 Hold / :20 Rest Ring Support Hold or Full Leaning Rest * 8 Total Rounds   1. Elizabeth For Time – 21-15-9 Power Cleans (135/95) Ring...
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I've heard more and more frustration about athletes stuck doing ring rows instead of pull-ups, or using a box for HSPU.  There are more scaling options then simply reverting back to what you know. Let's take for example someone that has a few good pull-ups, say 3 consecutive.  A WOD such as "Fran" comes up...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Thursday (10/10) WOD Prep: Sampson Stretch 1 x 30 Seconds / Side   1. For time: 30 Thrusters (115/80) 30 Pull ups 30 Power Cleans (115/80) 30 Burpees 30 Jerks (115/80) 30 Box Jumps...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/7) WOD Prep: Spiderman Lunge with Dynamic Stretch 1 x 8 / Side   1. For Time – 21-15-9 of: Toes To Bar Box Jumps (24/20) Deadlift (225/155) * 18 Minute Time Cap...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (10/6) WOD Prep: Bird Dog (All Fours) 1 x 10 / Side (Alternating)   1. "Nasty Girls" 3 Rounds For Time of: 50 Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) *...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Saturday (10/5) WOD Prep: Barbell Calve Smash * 2 Minutes Per Side   1. "Fight Gone Bad" 3 Rounds For Max Reps of: 1 Minute Max: Wall Balls (20/14) 1 Minute Max: Sumo Dead...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Tuesday (10/1) WOD Prep: a.) Squat To Stand 1 x 12 b.) Sampson Stretch * Hold For 1 Minute   1. 3 Rounds For Time of: 500m Row 12 Burpees 21 Box Jumps (24...
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Upcoming Events October 25th. 6pm to 8pm. Friday Night Fights: Ninjas & Beast October 26th. 9am to 6pm. Rock Tape Seminar Monday (9/30) WOD Prep: Olympic Wall Squat * Accumulate 2 Minutes   1. For Time: 10-8-6-4-2 Snatch (115 / 80) 50 Double Unders * 15 Minute Time Cap   2. Clean & Jerk 3...
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Friday Night Fights: Go Heavy or Go Home Event Information: Tomorrow from 6:00pm to 8:00pm we will be hosting our Friday Night Fights: Go Heavy or Go Home event. The event is a CrossFit Total (1RM Back Squat, Press, Deadlift) There will be no metcon, only strength!. The last regular class of the day will...
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