Category

WOD
On Saturday the Whole Life Challengers will be celebrating the end of their 8 week challenge with a party out at Cafe Bravo at 5pm. Feel free to come and high five them! Workout of the Day Strength/Skill, capsule Week 1 of 6 2 Snatch OTM for 7 minutes Take 10 minutes to warm to...
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On Saturday November 21st we hope to have a few teams headed out to CrossFit Walnut Creek for the Row-a-Thon. The cost is $160 for a four person team (2 guys 2 gals) It starts at 7:30am and goes until 10am. We have one definite team, salve but are looking for more teams to attend…fun...
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On Veterans Day we will be programming the WOD “Klepto”. U.S. Air Force Major David “Klepto” L. Brodeur, # 34, sale of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He...
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So, seek while I’ve been away, site I’ve notice people have been lifting some big weights.  I got to play at CrossFit King of Prussia over the weekend – they are a great group of folks and do things the right way.  Big thanks to Aimee Lyons, Giula, Miranda and crew for making me feel...
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***Head’s Up! Wednesday is Veteran’s Day! We will be doing a Hero WOD and only having 2 classes that day. 9am and 5:30pm.*** Just to confirm, nurse this is Alison, approved not Brian, curled up with the laptop on a rainy Sunday afternoon. YAY for RAIN! We have been hammering the olympic lifts lately…more than...
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Tomorrow starts the last week of the Whole Life Challenge. If you are on the Challenge: Congratulations! If you live with someone who is on the Challenge…It is ALMOST over! We have spent a week meditating, abortion declaring our love for people, sales places and things, supporting each other, eating without distraction and sleeping 7...
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As I told the 5:30pm class if you have signed up for the LiftOff you will be doing it on Friday. I also said if you have not signed up for the LiftOff you will be doing it on Friday. Those not registered to compete will still be doing the WOD, pill scaling to your...
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 I am just going to leave this link HERE. You can look. You can not look. It is safe for work just in case you are on the job.  Workout of the Day AMRAP 20  5 Chest to Bar Pullups 10 Push Press 95/65 On Odd Rounds: 1, # 3, order 5, etc. 15 Wall...
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Below are the Movements and Weights for the Franniversary Gauntlet.  Like last year, symptoms a team of any mix – guy/guy, dosage girl/girl, order guy/girl – will complete 4 versions of the “Girls” WOD back to back to back to back, partner style.  Only 1 partner works at a time.  You may split up the...
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If you haven’t had the chance to sign up yet for the Lift Off – GET ON IT! We will be doing it just like the Open. If you can’t make it on Saturday, this web we will be doing it on Friday throughout the day. Your opening weight for the max effort snatch and...
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