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Category: WOD
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Monday 03/02/14

Metcon: (25:00) 25 Calorie Row or Airdyne 10 Weighted step-ups (30/15# Rx) 20 Single-Arm Kettlebell Clean + Jerk. *4 Working AD/Rowers – Share equipment, move quickly, get sweaty.   Finish: Intro the Split Squat (Foot-on-Floor vs. Rear-foot elevated split squat) 2×10 each leg – split squat. Build up to a heavy pair of DBs or […]

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Wednesday 02/26/14

Strength: (30min) a) Push Press 3×8+           Men try to use 115# or more           Women try to use 75# or more b) Work-up to a “Heavy 3” Thruster.   Metcon: Tabatas (10min total) a) Airdyne!!! ALL OUT Rest 2:00 b) Hollow Body Holds Cool Down: Foam […]

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Category: Commentary
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Topic of the Week: Your Coaches + Class Etiquette

Members! We’re going to start a series of CrossFit topics – You’ll notice a theme from week-to-week. We’ll focus on some of the Philosophies and what it means to be a part of the CrossFit Community, and to consider yourself a real “CrossFitter”. We hope you enjoy the series, and embracing the same ideas that […]

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Hero WOD Friday 02/21/14

“Murph” (rower version) For time: 1,600m Run (or row) 100 Pull-ups 200 Push-ups 300 Squats 1,600m Run (or row) In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it […]

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