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The Greatest Community in the World

The Greatest Community in the World
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Redefining Fitness

Redefining Fitness
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Reach Your Goals

Reach Your Goals
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Train for Competitions

Train for Competitions
Slide 6

Train with Expert Coaches

Train with Expert Coaches
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An Unexplainable Lifestyle

An Unexplainable Lifestyle
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Fun Outside of the Gym

Fun Outside of the Gym
Slide 3

Get Strong

Get Strong
Slide 2

A Family Affair!

A Family Affair!
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Client Success Stories

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Sarah Spilman

A little over a year ago I thought about trying CrossFit. I knew it would be good for me in so many ways, but I was afraid. Of the work. … Read More »

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Trudy and Jacqueline Holzbaur (Mother/Daughter)

Trudy & Jacqueline Holzbaur (Mother/Daughter) All our lives working out and being in shape has been a top priority for us. From one gym membership to the next, in January … Read More »

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Recent Blog Posts

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Strength:

Build to a heavy Push Jerk in 15-20 minutes

Test:

Row 1k as fast as possible

Skill:

Accumulate OR practice as many handstand push-ups as possible in 4-5 minutes.

Split athletes into two groups. One group tackles the row first and the other group will start with the handstands. Switch after both completed. 

The “Test” is the focus!

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WOD:

10-9-8-7-6-5-4-3-2-1

Overhead Squat #95/65

Burpee Pull-up

Sprint 100m in between each

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Partner WOD:

150 Pull-ups

150 Push-ups

150 Sit-ups

150 Squats

Choose a partner and hammer out the reps any which way you desire! 

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IMG_3252Dawn sits in 14th place out of 20 competitors! She is ready to have a killer last day of competition!

She will kick off Thursday at 2:35pm – 3:00pm EST with the workout “Down and Back.”

Dawn’s final event is at 5:50pm – 6:00pm EST

Tune in to games.crossfit.com to see her live!

WOD:

15 min. AMRAP

21-15-9

DB Deadlift #45/35

DB Lunge

DB Thruster

Use one set of dumbbells and continue the rep scheme until time is called.

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IMG_9201Dawn will kick off Wednesday at 2:20pm – 2:40pm EST with the workout “2007.”

Dawn’s second event is at 7:05pm – 7:20pm EST

Tune in to games.crossfit.com to see her live!

Strength:

Build to 1rm Clean & Jerk

Test:

Row 2k as fast as possible.

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