Monthly Archives: February 2013

Goat Day

A "goat" in CrossFit is something you need work on, something you suck at. In order to stop running away from the things that hold us back, we regularly focus on them. Today is one of those days. Work: 21-15-9 Box Jumps Goat KB Swings If it is rowing you want to work on, do calories. If it is double unders,...
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Athletes: Two rounds for time of: 100 Double-unders 50 chest to deck push ups 50 sit ups 50 KB Swings...
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Omg!!! I’m doing it….


Hey Gang after going back and forth a hundred times I have finally decided to take the plunge and do the Whole 30 challenge .. It is time to slay the food dragon inside of me once and for all ... To be honest...

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More squats? We LOVE squats!

Athletes: 10-1, 1-10 Front Squat 115/80 Toes To Bar *this is a crossing ladder of both movements. Start with 10 front squat then 1 TTB, then 9 front squat and 2 TTB, and so on… Then... Row 500m 25 Burpees *this should be an all out 100% puke and shit yourself effort Competitors: 1. 6 Rounds not for time 3 Back...
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