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Training for Friday, January 29th

“Karlie’s Wedding WOD” As many of you know, Coach Karlie is getting married TODAY, 1/29/16, to Mister Brian Causey! Today’s workout is in honor of Karlie getting married and to

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Training for Thursday, January 28th

Group Circle   Warm Up   Strength 20 minutes to establish: Clean 1RM   Workout of the Day 15 minute AMRAP: 15 Cal Row 20 Push Ups 25 Air Squats

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Training for Wednesday, January 27th

Group Circle Warm Up   Strength 15 minutes to establish: Bench Press 1RM   Workout of the Day 3 Rounds: 3:00 min AMRAP 5 Thrusters (115/75) 5 KNE 5 Burpees

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Training for Tuesday, January 26th

Group Circle Warm Up   Strength 10 minutes to establish: Press 1RM then 10 minutes to establish: Push Press 1RM   Workout of the Day 12 minute AMRAP 3 Power

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CFWS: Community Saturdays *Starting Feb 5th!*

Introducing….. CFWS Community Saturdays! It’s time to take sharing what we all love, sometimes love to hate, and devote so much of our lives to to the next level. CrossFit. More

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Training for Monday, January 25th

Group Circle   Warm Up   Strength 20 minutes to establish MAX BACK SQUAT!!! Superset your Back Squat with: Seated Banded Alt Row: 8s x 5r each   Workout of

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Training for Saturday, January 23rd

UPDATE: You 2.0 Challenge!!! It will begin on Monday, February 1st through Tuesday, March 1st. There will be a sign up sheet posted in the gym tomorrow morning. Coach Adam

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Training for Friday, January 22nd

Group Circle Warm Up Strength MAX DEADLIFT!!!!!!   Workout of the Day 16 minute Tabata Odd Minutes: Front Squat (75/55) Even Minutes: Push Press (75/55)

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Training for Thursday, January 21st

Group Circle   Warm Up   Strength MAX SNATCH!!!!!!!!!   Workout of the Day 8 min AMRAP 10 Toes 2 Bar 10 Push Ups

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CFWS: All about that Open

  Likely you’ve heard rumblings at the gym or via social media these past few weeks about the CrossFit Open that is coming up. We thought it might be helpful

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