Archive for: September, 2018

Monday October 1, 2018

*Congrats to Krysta for completing the Wine Glass Marathon yesterday in Corning, NY. She finished 26.2 miles in 3:34:25. That breaks down to around 8:11 a mile and qualifies her for the Boston Marathon! “Burn one thing into your nervous system: You will not achieve what you want to achieve if you spend time wallowing…

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Sunday September 30, 2018

“Insist your foundational pieces are rock-solid” – Greg Glassman A. Life Boat: EMOM x 18 Min 1: Cal Row Min 2: Strict Press @ 75/55 Min 3: Sit Ups Score is total reps

Saturday September 29, 2018

“Opportunities are everywhere. So are excuses. Your life. Your choice.” A. “Warrior Dash ” – For Time – Teams of 2 2 Mile Run (relay style) 6 Rounds of DT (split the work) 1 Mile Run (relay style) 4 Rounds of DT 800M Run (relay style) 2 Rounds fo DT DT = 12 Deadlifts /…

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Friday September 28, 2018

A. 1 Clean and Jerk EMOM x 12 +5-10 lbs from last week. B. Tom – AMRAP 25 7 Ring Muscle Ups 11 Thrusters @ 155/105 14 Toes-to-bar Performance: 7 Ring Muscle Up Transitions | Thrusters @ 135/95 | T2B Fitness: 7 Strict Pull ups + 7 Push Ups | Thrusters @ 95/65 | Knee’s…

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Thursday September 27, 2018

10:30 am tomorrow Ashley is running a 400m for a test. If you’re interested you’re welcome to join us at the Spakcenkill track to test your 400M also. We’ll bring you through a warm up and then we’ll test your 400. 400m is 1 lap around the track as fast as possible. “There is something…

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Wednesday September 26, 2018

“Remember: your car has a brake pedal and an accelerator. So should you.” A. 20 Rep Max Back Squat (go up from last week) B. AMRAP 20 100 Double Unders 20 Cal Bike 20 Up and Over Box Jumps @ 24/20 20 Front Squats @ 165/115 Performance: Front Squats @ 135/95 Fitness: 100 Single Unders…

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Tuesday September 25, 2018

“Even in the seemingly safest bets, it’s always best to assume you’re missing something” – Ray Dalio A. Alternating Efforts x 4 5 DB Single Arm Row (each arm) 5 DB Push Press (each arm) B. Holloway – On The Every 4 Minutes x 5 12 DB Snatch @ 70/50 12 Cal Row 12 Burpees…

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Monday September 24, 2018

“Exercise performed in a community at high intensity makes people better and I don’t get to be the judge of that, you can. There’s something magical there.” – Greg Glassman A. Back Squats 7×2 (climbing) B. Team Series Event 3 – Teams of 2 21-15-9 Synchronized Pull Ups Synchronized Deadlifts @ 225/155 Performance = RX…

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Sunday September 23, 2018

Congratulations to Jon Copeland for finishing 3rd place in the Worldwide CrossFit Video Contest! “This video is about how CrossFit has helped changed my life not only with the fitness aspect but the diet as well. It’s also about how great my Coaches have been working with me during the daily struggles of being a…

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Saturday September 22, 2018

“Your goals don’t care how you feel” A. 1 Snatch EMOM x 12 @ 75% + 5-10 lbs B. Team Series Event 1 – AMRAP 7 Synchronized Bar Facing Burpees *Bonus A. Push Press 5×5 B. 5x400M Run – 90 Seconds rest between rounds

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