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Posts Tagged:coaching


Just a few more days before The 2016 Open!!! This is gong to be a fun year. Don’t forget that we will be having the Open workouts on Saturdays!!! Lets keep things somewhat mellow with this cool workout. 3 Rounds: 10 Pull Ups 200m Row 10 Jumping Lunges (L/R=1) 400m Run 10 Box Jumps (24″/20″)…

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The Open is coming!! Don’t forget to sign up if you plan on participating in it. Today we will stay nice and limber with this cardio blast workout!!! 16 Min. EMOM: 1. 12 Calorie Row 2. 12 Burpees 3. 40 Double-Unders 4. 100m Run


We are just a few days away from the CrossFit Open!!! Lets keep working hard with this fun workout.   21-18-15-12: Ring Push Ups V-Ups Double Unders



That was a great taste of what we should all expect this year in the Open. Today we’ll take things down a notch with this easy one!! 3 Rounds: 5 Hang Snatches (105/65) 400m Run


Lets do an old open WOD today!!! 10 Min. AMRAP: 5 Shoulder to Overhead (115/75) 10 Deadlifts(115/75) 15 Box Jumps (24″/20″)


We started the week of with a blast and it sure seems like the chocolate high carried over well. Lets keep the fun on coming this cool workout. On a side note if you are planing on signing up for Open make sure to get it done!!!   2 Rounds: 25 Double Unders 20 Burpees…

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I hope everyone had a great Valentine’s Day with your friends and/or love one. Lets get back to our daily grind with this spicy EMOM!!!   14 Min. E2MOM (7RDS): 10 Power Snatches (75/55) 10 Ball Slams (20/16) 5 Burpees


Time to finish up the week with a BAANGG!! Don’t forget Sunday is Valentine’s Day!! 12 Min. AMRAP: 20 OH Lunges (45/25) 20 Russian Twist (20/16) 10 Back Extensions 10 KB. Front Squat (35/26) 100m Run


Helen was no thang!!! You guys all killed it and got some super fast times. Today we are gonna let the upper body feel it!!   4 Rounds: 20 Calorie Row 15 Ring Rows 10 Power Cleans (105/75)

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