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WOD – Monday – 08/11/14

WOD – Monday – 08/11/14

Nice having Camille stop by and train with us….   A) Back Squat        10 Minutes to build to a heavy set of 8 reps B) 3 Minute Time Cap   – 15 Thrusters 95/65 – 12 Pullups max burpees in remaining time REST 3 Minutes […]

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WOD – Friday – 08/08/14

WOD – Friday – 08/08/14

  2 Rounds For Time: 20 Toes-To-Bar 400m Run 20 Clean & Jerks 115/75 400m run 20 burpees 400m Run A reminder that this Sunday is Gymnastics Clinic in Boynton at 9am, followed by Weightlifting with Alex at 10.

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WOD – Thursday – 08/07/14

WOD – Thursday – 08/07/14

  Teams of 2: Part A: On a 12 Minute Clock… 2000m Row Buy in    Then in remaining Time AMRAP of; 30 pullups 30 burpees     REST 5 MINUTES     Part B: On a 12 Minute Clock… 1 Mile Sand Bag carry. (both partners […]

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WOD – Wednesday – 08/06/14

WOD – Wednesday – 08/06/14

  A) Press Unders: 3 x 5 climbing No dip drive. Bar starts on back. Wide grip. Press overhead as you ohs. The simultaneous motion of pressing and squating should finish at same time    (the lock-out at the top should finish as you aheive bottom squat […]

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WOD – Tuesday – 08/04/14

WOD – Tuesday – 08/04/14

  If you don’t like running, you can thank Mother Nature. There was a bit of running in the program today. A) Not For Time… 2 Rounds of: 3 Wall climbs 50 feet Bear Crawl 50 meter high knees 50 meter butt kicks B) Ladder…Climb as high […]

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MOBILITY CLINIC. Saturday 8/16 at 8am

MOBILITY CLINIC. Saturday 8/16 at 8am

Very Important Mobility Clinic on Saturday, August 16th at 8am. This really should be mandatory. Dr James Spencer, and Dr Hessam Khatami of Atlantic Grove Chiropractic will be with us to talk about and show you some very important things and movements to keep you operating safely […]

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WOD – Monday – 08/04/14

WOD – Monday – 08/04/14

Congrats to Derek, Vince, Monique & Danielle for their 1st Place finish at War On Wallstreet   A) Thruster. 3-3-3-3-3        Either from the rack or the ground. Record heaviest set of 3 B) 4 RFT: 5 power cleans 95/65 5 thrusters 95/65 5 front […]

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WOD – Friday – 08/01/14

WOD – Friday – 08/01/14

Sandra Sup!   Happy August 1st! A) 2 Rounds NOT For Time: 4 Turkish Gettups 4 Wall Climbs 8 Hollow Rocks 8 Ring Dips B) 5 Rounds For Time 10 snatch grip deadlifts 115/75 5 Hang Snatch 10 OHS (scale to back squats) 10 Box Jump Overs […]

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WOD – Thursday – 07/31/14

WOD – Thursday – 07/31/14

7 time Games veteran Chris Spealler in his final appearance at The CrossFit Games.  A true legend in the sport.   De-load day. (or is it??)   AMRAP 7 12 Wallballs 12 Alt Jumping Lunges 12 Jumping squats 12 Burpees 12 TTB 12 KB Swings 53/35 REST […]

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WOD – Wednesday – 07/30/14

WOD – Wednesday – 07/30/14

  A) EMOM 24 – Alternating (6 total sets) Row 30 seconds @ 70% 5 Deadlifts @ 60-70% of 1RM 25 Double Unders (Or as many attempts as you can squeeze into 30-40 seconds) Max Rep HSPU in 30 seconds (scale to a box or DB press) […]

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