February 2018

Melanie 55

Melanie ( left ) with her swolemate Kristi ( right ) Happy Birthday Melanie! Melanie, started from square one with us about a year ago! One of the bravest athletes I have ever coached. Even though starting her fitness journey with little experience and a long way to go – she kept at it. She …

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Its here! The CrossFit Open is HERE! The first workout is a great first workout! It is long , not too technical , and overall a great crossfit workout. Do not go out too hard on this one. Settle into a pace. it is 20 min. break up the Toes to bar before you are …

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Grip and Rip

WOD 2 . 21 . 18 A. Handstand Walk Practice EMOM 6 20 m bear crawl or 10m Hand stand walk or attempts of 10 m     B. ” Grip and Rip ” 3 Rounds 10 power cleans 155 / 105 15 Toes to bar 50 Double unders

Clock Work

Where grassroots meets greatness: Compete with hundreds of thousands of athletes in five workouts over five weeks. Do it for fun, your affiliate family, fitness or to reach Regionals and fight for a chance to make it to the 2018 Reebok CrossFit Games in Madison, Wisconsin. Remember to sign up here for the CrossFit Games Open! …

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Post man

A. Work up to a heavy power snatch in 10 minutes. B. ” Post Man ” 4 Rounds for time For time Run 400m 20 Wall balls 10 power snatches 115 / 75


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