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Siteplicity
Yoga with Chuck at 11:15 am. Free for CFR7 members and $10 drop in. Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/ ========================= Find Heaviest Complex: 1 Hi Hang Power Clean + 1 low Hang Power Clean + Power Clean (floor) 3 Rounds:: Complete 3 Sets of: 8 C2B Pull ups, Fx: Pullups 8...
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“Fight Gone Bad” Three rounds, 1 minute rounds: Wallball shots, 20/14 Sumo deadlift high-pull, 75/55 Box Jump, 20 inches Push-press, 75/55 – go from the ground Row for calories Rest compare: 7/1/2016 Finisher: Accumulate a 4:00 Free standing Handstand Hold Fx: Partner Hold Or against Wall, shifting from 1 foot to no feet  
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A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake...
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A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake...
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Inclement Weather is predicted for Thursday. Please be prepared for any changes to the schedule by checking the WOD post, Facebook and Seven Up group page over the late evening and early morning. We will be using the most sophisticated technology to determine hours of operation. ========================================================= A great opportunity for growth! Starting on Monday...
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Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed...
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A great opportunity for growth! Starting on Monday we have 3 weeks of interviews starting for a 6 week fitness challenge in partnership with New You starting on Feb 27. On Mon,Tues, Thurs and Sat Mornings and Mon,Wed and Friday evenings expect to see new faces. Let’s all be warm, smile, say hi and shake...
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Our site was hacked this morning. Our apologies for the inappropriate post displayed on our page earlier today. Thanks. =================================== NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs. ============================== EMOM 10: Odds: 15/12 Cal Row Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat For Time: 2...
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Free CrossFit Today at 11:30 am. No CrossFit Experience needed. Bring a friend and sign up HERE: =============================================== NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs. ============================== Muscle Up Technique Rx: 30 for time FX: 15 for time RX+ 10 Strict + 20 Kipping AMRAP 20: 200m row 20 Kettlebell...
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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs. ============================== 20 Rep Front Squat (Week 4: 79-85% from 5RM) EMOM 10: 1 Snatch *Starting at 80%, Increase weight after each SUCCESSFUL lift.
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