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snatch

Second Time Around

WOD for Monday 041513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work EMOM for 8 minutes: Full Snatch (35-40% 1RM) Strength: Back Squat 5 reps @50% 5 reps @65% 3 reps @80% 2 rep
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Chieftain

30-minute Mobility Workouts return THIS week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Tuesday 040913 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Double Unders 1 minute of
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Squat Singles

We’ll be doing the final Open WOD, 13.5, tomorrow morning from 9-11am! 30-minute Mobility Workouts return next week!  Wednesdays at 5:30pm and Saturdays at 10:00am WOD for Friday 040513 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts):
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Deuces Wild

Great job to everyone who’s taken on Open WOD 13.4! WOD for Monday 040113 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: 1 minute Single Unders 5 minutes Double Unders – 30 sec
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Step It Up

CF Open WOD 13.4 is this Saturday from 9-11am! WOD for Thursday 032813 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch EMOM for 8 minutes: 2 Snatch (50% 1RM) Strength: Back Squat 5 r
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Lightning Bolt

We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11! WOD for Friday 032213 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Double Unders 1 minute of Single Unders 1 minute ri
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Laddered Boxes

WOD for Wednesday 032013 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – – (see video) Skill: Snatch Work Complete 5 Rounds (not timed – 1 minute rest between rounds) 1 Hang Power Snatch 1 Hang Snatch 1 P
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Double Trouble Tabata

Running and Endurance Workshop on THIS Saturday Couple spots left!  Click here for more info WOD for Thursday 031413 -  Click Here For Today’s Schedule Warmup (to be completed on your own BEFORE class starts): 3 Rounds of Burgener Warmup – (see video) Skill: Jump Ropes 1 minute Single
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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 8 min
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CF Open WOD 13.1

The 2013 Reebok CrossFit Open has begun! You can still register for TEAM CFD through Sunday! Get on it!  We’re covering your registration fee! WOD for Saturday 030913 -  Click Here For Today’s Schedule Proceed through the sequence below completing as many reps as possible in 17
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