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Blog Posts

Kenny, Traci, and Lark

 Monday, 24

Traci, Lark and Kenny after finishing the

Downtown 5k Road Race on Saturday. Thanks for representation.

21 L-pull-ups?

20 One legged squats, alternating legs?

18 L-pull-ups?

16 One legged squats, alternating legs?

15 L-pull-ups ?

12 One legged squats, alternating legs?

12 L-pull-ups?

8 One legged squats, alternating legs

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Blog Posts

Chalk up bucket.

Friday, 21

Open gym 4:30 to 6

Choose a WOD off the board A-D

Class Saturday at 9am.

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Blog Posts

Adam after a hard WOD!!

Thursday, 20

4 Rounds
8 Sledge strikes (each side)
Tire pull down and back


4 Rounds
8 Bent Row (DB or Barbell)
8 Med Ball Twisting V ups (each side)


4 Rounds
8 Sandbag to Shoulders
Weighted OH Lunge (down and back)

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Blog Posts

Matt and Steve


 Wednesday, 19 

WarriorFit today at 4:15 

Skill work:  Hand stands 



3/5 rounds 

30 Flying Jumping Jacks (or SDLHP) 

20 Pistols 

 10 Handstand Pushups

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Blog Posts

CrossFit Total

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Blog Posts

Monday, 17
No 6am class
WarriorFit at 3 pm


21-15-9 reps of:
Clean 135 pounds
Ring dips

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Blog Posts

Friday, 14
Open gym 3 to 6
WarriorFit and CrossFit
Pick your WOD from this week

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Blog Posts

let's get outside!!!

Thursday, January 13

9 am class is on.

WarriorFit  and CrossFit

open gym 3 to 6:45

Bench mark WOD today!!!!

Skill work:  Handstands

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Blog Posts

Wednesday, January 12

No 6  and 9 am class.

WarriorFit and CrossFit

 Open gym from 3:00 to 6:45

Weighted Pull Ups (sub options – bands)


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Blog Posts

Buster Brown enjoying the snow.

 Tuesday, January 11

Class at 9 am  cancelled



AMRAP 20 minutes

15 Ring Dips (sub options – bar, bench or bar dips)

10 Squat Snatches (95/65)

5 KB Swings (heavy)

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