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 their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Superset:
Kettlebell Windmill
3 x 12 (6 each side)
(https://www.youtube.com/watch?v=ITSmgn_BQgY)

Wall walks
3 x 5

Fran
21-15-9
Thrusters 95/65
Pull ups
Compare: 12/5/2016
Cap: 12:00

All athletes with a sub 5 min Fran time should partner up and judge either other

AMRAP 5:
Max Effort Walking Overhead Plate Hold 25/15

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.

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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 their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Split Jerk
4 x 2 (A)

3 Rounds:
400m Run
20 Reverse Overhead lunges 45/25, Fx: 25/15
20 Kettlebell Swings 32/24, Fx: 24/16

Free CrossFit Tonight at 6:30 pm. No CrossFit Experience needed. Bring a friend and sign up HERE:

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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 their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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“20 Rep Back Squat
(Week 5: 82-90% of 5RM)

Partner Wod:
For Time:
50 Cal Row
50 Box Jump Overs 24/20
50 Cal Row
50 Wall Ball Shots 20/14 all to 11/10″, Fx: 10″/9″
50 Cal Row
50 Hand Stand Push Ups 4″/2:, Fx: games/1 abmat
50 Cal Row

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 their hand when we see them. These candidates are interviewing for the opportunity to join our 6 week fitness challenge (which cost $250). Interviews conducted by BJ and Ashley. Thanks!

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Monday: Snatch Complex
Tuesday: Back Squat
Wednesday: Split Jerk
Thursday: Fran
Friday: Front Squat and Open WOD 14.1
Saturday:  Fight Gone Bad
Sunday: Clean Complex

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EMOM 14:
ODD: 1 Snatch + 1 Hang Snatch + 1 Overhead Squat (A)
Even: 45 Double Unders

AMRAP 14
10 Deadlift 135/95, Fx:95/65
10 Front Squats 135/95, Fx:95/65
10 Push Jerks 135/95, Fx:95/65
*200 M Run after each round

Our site was hacked this morning. Our apologies for the inappropriate post displayed on our page earlier today. Thanks.

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NO YOGA THIS SUNDAY. Sorry! Feel free to use ROMWOD for all your stretching needs.

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EMOM 10:
Odds: 15/12 Cal Row
Evens: 10 Handstand Push up 4″/2″, Fx: Games standard/1 abmat

For Time:
2 rounds:
2 Rope Climbs
25 Box Jump overs 24/20 (feet touch box)
25 Ring Dips, Fx: Push ups
2 Rope Climbs
25 Goblet Squats 32/24, Fx:24/16
25 Pull ups, Fx: Jumping Pull ups