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back squat

Sister Sledge

New Bootcamps begin on July 26th! Register by July 20th and SAVE 10%! Tactical Strength Challenge Saturday, July 24th — More info WOD for Wednesday 071410 — – Click Here For Today’s Schedule  Back Squat Warmup:  5 reps @40/50/60 1RM Work:  4 sets of 4 reps @75% 1RM, 1 set
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Lunge Walking

Pool Party & Potluck! This SATURDAY — More info Tactical Strength Challenge Saturday, July 24th — More info WOD for Tuesday 070610 — – Click Here For Today’s Schedule  Back Squat Determine New 1RM Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM Work Sets:  Perform 1
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Fireman's Carry

Pool Party & Potluck! Saturday, July 10th — More info WOD for Tuesday 062910 – Click Here For Today’s Schedule  Front Squat Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM Work Sets:  Perform 4 sets of 2 Reps @ 85%, 1 set of Max Reps @ 85% 1RM –Rest– For Time: 30 Bac
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70's Big Challenge

70’S BIG CHALLENGE!  TODAY, 9am-Noon!  More info here! WOD for Saturday 062610 – Click Here For Today’s Schedule  70’s Big Challenge Max Reps: Back Squat Bench Press Deadlift Post Number of Reps to Comments The goal of today’s challenge is to complete as many reps as
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Swinging Good Time

Need a gift for Dad for Father’s Day?  Click here! GYMNASTICS WORKSHOP next Saturday!  Only 10 total spots available!  More info here WOD for Friday 061110 – Click Here For Today’s Schedule   Back Squat Warmup:  Perform 5 reps @ 40%, 50%, 60% 1RM Work Sets:  4 sets of 2 Reps @ 8
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New Month, New PRs

Bootcamps begin again on Monday, June 7th! EARLY BIRD Discount extended to TODAY!  SAVE 10%!  WOD for Tuesday 060110 – Click Here For Today’s Schedule  Back Squat Determine 1 Rep Max Warmup:  Perform 5 reps @ 40%, 50%, and 60% 1RM Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 at
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Drive Those Hips

We’re giving you ONE MONTH FREE when you refer a friend to one of our upcoming Foundations Classes! WOD for Thursday 051310 – Click Here For Today’s Schedule  Back Squat 3 reps @65% 1RM 3 reps @70% 1RM 3 reps @80% 1RM 3 reps @85% 1RM 3 reps @95% 1RM –Rest– For max re
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Pile It On

WOMEN’S SELF-DEFENSE SEMINAR! TODAY from 12-3pm!  Space still available! We’re giving you ONE MONTH FREE when you refer a friend to one of our Foundations Classes! WOD for Saturday 042410 – Click Here For Today’s Schedule  Back Squat 5 reps @ 55% 1RM 5 reps @ 65% 1RM 5 reps @ 70
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Benchmark Week — CrossFit Total

CROSSFIT TOTAL TODAY Weigh Ins Begin at 8:30am Lifts Begin at 9:00am There are NO regular WODs or Open Gym today!  FREE COMMUNITY WORKOUT STILL ON AT 11am! CrossFit Total –   Back Squat 1RM Press 1RM Deadlift 1RM Your CrossFit Total is the sum of your best of 3 attempts of each
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Bar Exam

Have you visited our YouTube Channel? We’re giving away ONE MONTH FREE to everyone who refers a friend to any of our upcoming Foundations Sessions! WOD for Thursday 022510 – Click Here For Today’s Schedule “Bar Exam” Perform all movements with an empty ba
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