Monthly Archives: September 2016

Dead Thruster

Strength : Pendlay Rows 6-6-6-6-6-6 WOD : Run 800m  then 6 Rounds 10 Single Arm KB Thrusters 53/35 (alternate arms each round)* 1 Deadlift 275/205 then Run 400m after 6 rounds *It is an absolute MUST this movement be performed properly. You may not have the bell resting on your shoulder, it must be held in the front rack position. Watch this video below and...
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Attendance doesn’t equal results

Don't let a big attendance number, decide whether you are making progress or not. We have said it many times...the most common factor we see with those who get what they want and those that don't, in the simplest sweat. _jl24165 Working your ass off, striving to...
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Strength : Clean Complex EMOM 12m : 1 Power Clean + 1 Front Squat + 1 Power Clean – Clean to FS must be fully stood up clean before squat WOD : 9 Rounds 14 Double Unders* 12 Wall Ball 20/14 10 KB Swings 53/35 *Some of you have not bothered to learn how to do double unders, after many, many months...
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Athlete Profile ::: Chad Cantwell

I first got started in CrossFit thinking it was going to be easy with a lifting background . I was wrong . My first workout was at home and it was "Grace" 30 Clean and Jerks for time. After about 9 terrible reverse curls and strict presses later I realized this was no joke. Read More