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power snatch

Snatchically Delicious

Running and Endurance Workshop on Saturday, March 16th Couple spots left!  Click here for more info WOD for Tuesday 031213 –  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: EMOM for
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Games Prep Week

Look over to the right!  That’s how much time you have left to register for the 2013 Reebok CrossFit Open! Get on it!  We’re covering your registration fee! WOD for Monday 022513 –  Click Here For Today’s Schedule Deadlift 3-3-3-3-3 –Rest– CF Open WOD 11.
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Not A Minute More

There is NO ENDURANCE WORKOUT tonight!  Sorry for the inconvenience! Running and Endurance Workshop on Saturday, March 16th Click here for more info WOD for Friday 022213 –  Click Here For Today’s Schedule Muscle Ups Complete 30 reps 15 time limit –Rest– AMRAP in 12
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Midlining

There are a few spots left for Coach Allison’s upcoming Gymnastics Seminars! These are all FREE!  Click here WOD for Friday 020813 - Click Here For Today’s Schedule Overhead Squat                        2-2-2-2-2 –Rest– AMRAP in 12 minutes: 7 Power Snatch (95/65) 14
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Stabilizer Bar

Registration for the 2013 CrossFit Open begins on Wednesday! All CFD athletes who register and complete all 5 Open Workouts will receive a $20 credit on their April membership! What does this mean?  You have NO excuse not to participate!  It won’t cost you a dime! WOD for Monday
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Technique On The Minute

Please stop in this week to pick up your CFD branded holiday gift! WOD for Thursday 122012 -Click Here For Today’s Schedule Deadlift – 85% 1RM              2-2-2-2-2 –Rest– Every minute on the minute, for 8 minutes: 1 Power Snatch + 2 Overhead Squats (as heavy as pos
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Speed Is What We Need

Registration for the 2013 Reebok CrossFit Games starts January 30th!  Get ready for the Open! WOD for Monday 121012 - Click Here For Today’s Schedule Front Squat Establish 1RM –Rest– AMRAP in 10 minutes: 45 Double Unders 7 Power Snatches (95/75) Post Front Squat Loads and
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Snatched Out

Join us for our Annual Holiday Party Saturday Night! Details and RSVP here WOD for Friday 120712 - Click Here For Today’s Schedule Overhead Squat – 70% 1RM                        2-2-2-2-2 Hang Snatch 8-10 singles –Rest– AMRAP in 8 minutes: 4 Power Snatch (95/65) 8 H
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Tabata Partners

Black Friday Yoga Class with Lexy! Friday, November 23rd at 9am!  RSVP here WOD for Saturday 111712 – Click Here For Today’s Schedule In teams of two, “Tabata” intervals – Each partner alternates until each partner has completed 8 20-second intervals for each movement: Power Snatch Bu
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Snatched Right Up

FREE Gymnastics Workshop with Coach Allison next Saturday! ONE SPOT LEFT!  Register here WOD for Thursday 101812 – Click Here For Today’s Schedule Snatch Pulls – 100%                      2-2-2-2-2          Snatch – 80%                     10×1 –Rest– 10 R
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