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Member Spotlight with Jake Gelberg

Member Spotlight with Jake Gelberg

Before and After pictures of Jake Gelberg (After & Before)    JAKE GELBERG, age 17, Senior at Olympic Heights HS,  son of Noelle and Mike Gelberg (aka Mike G!! aka King of the Shoulder Press). Before we go on about Jake, we don’t want to minimize the […]

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WOD – Thursday – 04/17/14

WOD – Thursday – 04/17/14

  AMRAP 25:  - 400m run  - 10 ring rows  - 30 Double unders (scale to 60 singles)  - 8 alt pistols (scale to assisted pistols or 15 goblet squats 53/35)  - 5 Man makers 45ish/25ish   See Paleo Challenge Link

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CrossFit Teens 4.17.14

CrossFit Teens 4.17.14

Thursday: Warm Up: 400m Run 20 Jumping Jacks 300m Run 20 KBS (light, russian swing) 200m Run 20 Air Squats 100m Run 20 Mountain Climbers Skill: Double Under Practice Front   Rolls, Cart Wheels, Burpee Broad Jumps, HS Holds Review Hang Power Snatch WOD: A) 8 min AMRAP […]

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CrossFit Teens 4.16.14

CrossFit Teens 4.16.14

Wednesday: Warm Up: 2 Rounds (not for time) 250m Row 10 Mountain Climbers 50m Hurdles 10 Jumping Jacks 50m Hurdles 10 Alt Lunges (in place, ttl steps) 50m Hurdles Skill: Flutter kicks, mule kicks Back extensions in GHD machine, GHD sit ups (rotate in and out, do […]

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WOD – Wednesday – 04/16/14

WOD – Wednesday – 04/16/14

A) AMRAP 5:  - Shoulder to Overhead 135/95   *every 30 seconds perform 3 burpees B) 12 Minute Clock: 3 Rounds:  - 15 Deadlifts 225/155  - 20 Wallball 20/14        then,  - 400m Farmers Carry 55/35        then,  - max reps of Toes to bar in remaining […]

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CrossFit Teens 4.15.14

CrossFit Teens 4.15.14

    Tuesday: Skill Day! Warm Up: 3 rounds (not for time) 10 WBS (14/10) 8 Burpees 6 Abmat Sit ups 4 WTF 2 pull ups Dynamic stretch, mobility band stretch   to shoulder Wall Climbs (sub WTF’s) Ring Rows (do 3×5 to warm up joint) Ring […]

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WOD – 04/15/14

WOD – 04/15/14

  A) Every 45 seconds, for 12 sets:  - 1 power clean + Jerk (@ 85% of Power clean max) B) AMRAP 5:  - 10 hang cleans 95/65  - 10 HR Push-ups  - 10 Squats      Rest 5 C) AMRAP 5:  - 15 KB Swings 53/35  - […]

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WOD – Monday – 04/14/14

WOD – Monday – 04/14/14

  Way to go Phil, Derek & Vince… 1st Place at Europa Throwdown   A. Front squats:  5×5 @ 80% B) For Time: 12-9-6 reps of: Power snatch 135/95 pull-ups burpees over bar  - cash out = 100 Double Unders. (scale to 150 singles) (scale accordingly on […]

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2014 Battle of The Boxes Paleo Challenge April 28th – May 25th

2014 Battle of The Boxes Paleo Challenge April 28th – May 25th

Here’s the scoop! The Challenge itself runs from April 28 – May 25th. You will have 4 weeks to shock your metabolic system into high gear. All 3 of our Boxes will be participating for the chance to be dubbed the “Fittest Box” in the company. The […]

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WOD – Friday – 04/11/14

WOD – Friday – 04/11/14

  BENCHMARK FRIDAY!   “SAGE 20“ AMRAP 20:  - 20 Tthrusters 135/95  - 20 Pull-ups  - 20 Burpees Everyone has to do this workout at least once in their life. I’ve personally done it twice. Strategy is important here. This is not a 50m sprint, it’s more like […]

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Today’s WOD

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