10/28/16 WOD Deadlift, GHD Sit UP, Partner Chipper Madness!!!

screen-shot-2016-10-23-at-4-50-04-pm Reminder, this Saturday is our Halloween Throwdown and all of our regular scheduled classes will be cancelled.  If you are available and able to help out, please let us know as we could use a few more volunteers.  Also, come on out and cheer on your fellow members that will be competing. Strength/Skill: 4 Sets of: 5 Deadlifts (build up to 5 @ 80%) 15 GHD Sit Ups – Rest 2 Minutes between sets Metcon: Partner wod Team Chipper (25 minute cap) 20 Man Makers 45/25 200 Doubleunders 50 Calories row/bike 40 Toes to Bar 50 Deadlift (185/125) 50 Ring Push Ups 60 Wall Balls 1 partner works while 1 rests
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A New Era in Programming

A new era in programming. Hello everyone, we are halfway done with our current cycle.  We are currently working on the CrossFit Total in December.  Its a great test of overall strength and will be a good benchmark to reassess, or if your new, gauge your strength levels.  We tested Front squat 3rm and[…]

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