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Month

September 2010

Friday WODIn 15 Minutes Establish YourPush Or Split Jerk 1 Rep Max 10 Minutes Establish YourPress 3 Rep Max Then Max Strict Pull Ups 3 Sets Get A Minimum of 10 Reps, Feel Free To Use The Weight Vest. Rest 3:00 Between Sets Zach Even-Esh The Underground Strength Coach “It...
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E-Z, Mark, Mike C, & Kyle flipping the 1000lb tire in event 2. Congratulation to the team from C3 for a victory at the CrossFit Competition a Point Allerton Today! They took 1st 3rd and 1st in the 3 event competition-all with great form and range of motion- I couldn’t...
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Wednesday WOD Deadlift Work Up To Your 5 Rep Max Followed By… Tabata Sumo Deadlift High Pull 65/45Push UpsKettle Bell Swings 1.5/5
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Please Remember Tues. Evening Is 3-6pm

Tuesday WOD AMRAP 20 Minutes Run 20030 Double Unders10 Burpee Box Jumps 24/18 Any one whose ever done Fran can have an appreciation for this video of ‘Heavy Fran’ wmv mov I am sorry that this has nothing to do with CrossFit and is kind of a waste of time, but I am...
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image courtesy of www.crossfit.com Monday WOD Fran 21-15-9Thrusters 95/65Pull Ups Congratulations to Mac and Leah who were married this weekend! You are a great couple and we are glad to have you training with us! “When we see ourselves in a situation which must be endured...
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Friday WOD Deadlift 3-3-3 @3rm Weighted Push Ups 5-5-5-5-5 Advanced Use Rings Or Paralettes 5 Sets Of MAX Reps Strict Knees To Elbows Rest As Needed Chin Up Fail
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Thursday WOD 3 Rounds, 1 Minute At Each Station, One Minute Rest Between RoundsScore Number Of Reps, Calories, And Laps. Row10 Meter SprintBox JumpsBurpeesDouble Unders Information on the Paleo challenge every one’s talking about . It’s not to late…Mark’s...
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Does This Strike You As Normal? Post Thoughts To Comments. Wednesday WOD4 CyclesRest 1 Minute Between CyclesAMRAP 5 Minutes 10 Overhead Squats10 Pull UpsRun 200 Meters “A good laugh and a long sleep are the best cures in the doctor’s book.” ~Irish Proverb A full night...
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“Take your life in your own hands, and what happens? A terrible thing: no one to blame.” — Erica Jong Tuesday WOD For time:Power clean 15 reps30 Ring dipsPower clean 12 reps24 Ring dipsPower clean 9 reps18 Ring dipsPower clean 6 reps12 Ring dipsPower clean 3...
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Just a reminder we are open today from 8:30am-10:30am This was on the affiliate blog several days ago and I had to make sure that everyone saw it. 14 Sweet Facts About Sugar WOD A.KelleyFive rounds for timeRun 400 meters30 box jump, 24 inch box30 Wall ball shots, 20 pound ball B....
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