Monthly Archives: November 2010

Wednesday 101201

Strength: DeadLift 8 x 2 @ 65% of 1 RM (Rest 60 seconds between sets) Amber B’s B-Day WOD: For Time: 14 Burpees Then 3 Rds of: 11 V-Ups 30 MB Clean Then 36 Burpees

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CrossFit Games are upon us!!!

That’s right everyone the qualifiers for the 2011 CrossFit Games are right around the corner.  I’m sure that the Earn Your Turkey Challenge helped light the fire under some of you.  Therefore if you’re thinking about competing in the up and coming events … Continue reading

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Christmas Party Date Change!

After doing a survey today it looks like almost no one was able to make the party of the 18th so we decided to move the Christmas party to Dec. 11th!

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Tuesday 101130

Air Force WOD: 20 Thrusters 95#/65# 20 Sumo Dead High Pull 95# 20 Push Jerk 95# 20 Over Head Squat  95# 20 Front Squat  95# ***at the top of every minute do 4 burpees

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Monday 112910

Strength: Back Squat 8×2 @ 65% of 1 RM (60 seconds rest between sets) *Focus on speed out of the hole on these squats, the weight isn’t overwhelmingly heavy for a reason.  Think about good mechanics and form, rip the … Continue reading

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December to Burn (Calories)…Yeah Burpees!

Can’t think of a better time to initiate a challenge that will lead to some extra work done everyday! 50 Days of Burpees Starts December 1st! We are going to a burpee challenge starting December 1st. Most burpees challenges start … Continue reading

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Sunday 102910

Rest Day!!!

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Saturday 101127

WOD: In a team of 2 each person complete the following for time: 400 Meter Run w/MB 20 Wall Ball Passes 20 MB Jump/Burpee 20 MB Slam 20 MB Partner Sit Up Tosses 800 Meter Run w/MB 15 Wall Ball Passes … Continue reading

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Friday 101126

WOD: In a team of 2 complete as many reps as possible in 22 minutes: 20 Monkey Bar Swing 30 Muscle Ups 30 Bear Crawl/Lunge 40 Handstand Push Ups 50 Bench Jumps 60 Wall Squat Roll Overs 70 Shoot Through

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Thankful on Thanksgiving!

Being that it’s Thanksgiving we feel that it’s a great day to reflect on the things in which we’re thankful for.  This list is long and extensive for sure.  This last year, especially the last 6 months have brought about … Continue reading

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