Month: March 2026
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WOD November 19, 2015 (Thursday)
Read More: WOD November 19, 2015 (Thursday)Max Calorie Row*Rotate after non-rowing partner has completed 25 Wall Balls and 25 HSPU
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Gymnastics November 18, 2015 (Wednesday)
Read More: Gymnastics November 18, 2015 (Wednesday)The balance beam. Irene makes the moves look graceful and smooth on the low beam. Add 4 feet to it and everything changes!
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WOD November 18, 2015 (Wednesday)
Read More: WOD November 18, 2015 (Wednesday)Snatch + Snatch Balance + OHS4 x 1 @ 60% – 70% of your 1rm snatch 2 Push Press + 1 Push Jerk4 x 1 @ 65% of your 1rm C/J *Complete 4rds for time:400m Run25 American KB Swings (70/53)
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WOD November 17, 2015 (Tuesday)
Read More: WOD November 17, 2015 (Tuesday)EMOM – 5 Minutes 1 Power Clean + 3 Thrusters @ 65% of your C/J Front Squat 5 x 2 @ 80% *AMRAP – 11 Minutes 7 Power Cleans 7 Thrusters7 Burpees (95/65)
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WOD November 16, 2015 (Monday)
Read More: WOD November 16, 2015 (Monday)Snatch 6 x 1 @ 85% Back Squat 4 x 5 @ 72% *Complete 2rds for time 50 Overhead Squats (45/35) 25 Pull Ups
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WOD November 13, 2015 (Friday)
Read More: WOD November 13, 2015 (Friday)Power Snatch4 x 3 @ 65% of 1rm snatch Complete for time:21-15-9Calories Burpees *50 Burpees after each round
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Bootcamp November 12, 2015 (Thursday)
Read More: Bootcamp November 12, 2015 (Thursday)Life is good!
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WOD November 12, 2015 (Thursday)
Read More: WOD November 12, 2015 (Thursday)Front Squats 3 x 3 @ 70% of 1rm w/3 second pause Sumo Deadlift1 x 3 @ 80%2 x 8 @ 65%-68% Complete 3 rounds for time800m Run50 Sit Ups
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Veteran’s Day November 11, 2015
Read More: Veteran’s Day November 11, 2015Today is the day we salute all the men and women in our armed forces who have given up their lives for the sake of our great country. Take a moment and thank a veteran when you see someone in uniform and thank them for their service. “This nation will remain the land of the…
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WOD November 11, 2015 (Wednesday)
Read More: WOD November 11, 2015 (Wednesday)Snatch + Snatch Balance + OHS 4 x 1 @ 65%-68% of snatch Complete for time: 33 Push Press 135/95 33 Push Jerk 33 Split Jerk *100m run every time the bar hits the ground
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CrossFit – Sat, Nov 7
CrossFit One World – CrossFit Warm-up Warm Up (No Measure) 2 min Cardio of choice Then into… 1-2 ROUNDS 5 Push-ups 5 Air Squats (Goblet Squats in Round 2) 5 Kettlebell Swings (Kettlebell High Pull in Round 2) 5 Pull Ups or Ring Rows (Chest to Bar for Freedom in Round 2) 5 Step-Ups (Box…
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CrossFit – Fri, Nov 6
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Hype Hitters – Thu, Nov 5
Announcements + November Events & Activities + 2nd: Bootcamp & CrossFit Morning Classes Will Be Combined Class (Mon, Wed, & Friday) BC Members May Join 5am or 6am CF Classes. Please Still Login Into Class. 21st: Bring A Friend or Family (Free Trial @ Any Classes) 26th: Happy Thanksgiving. One Class @ 9am & Open…