November 21, 2014

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11.22.2014

Remember Saturday WOD schedule is now: 8 and 9 AM Regular WOD schedule (Bring a friend for free!) 10 AM CrossFit Kids “There will be no time cap.” WOD DECK OF CARDS

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November 20, 2014

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11.21.2014

SWOD EMOTM 8 MINUTES ODD: 5 CLEAN PULLS @ 90% OF CLEAN MAX EVEN: 25 SUPERMAN (BACK EXTENSIONS) WOD 20-16-12 HANG CLEANS 155/115, PISTOLS, SITUPS

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November 19, 2014

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11.20.2014

SWOD PUSH JERKS 3X2 @ 65% 3X2 @ 75% REST :45 BETWEEN SETS WOD 50 Double Unders  FRAN 75/50 50 Double Unders  FRAN 75/50  50 Double Unders

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November 18, 2014

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11.19.2014

SWOD TABATA Cal Row WOD 25 Minute AMRAP 20 Situps 10 KB Swings (53/35) Comp = 70/53 20 Wall Balls 10 KB Snatches (Total) 20 Meter Waiter Walk (10 meters Right/10 Meters Left)

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November 17, 2014

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11.18.2014

SWOD MAX OUT: POWER CLEAN WOD 12.1… Muhahaha!

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November 16, 2014

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11.17.2014

SWOD BACK SQUATS x6 @ 60% x6 @ 65% x6 @70% REST :90 BETWEEN SETS WOD “CHRISTINE” 3 ROUNDS 500M ROW 12 DEADLIFTS (@ BODY WEIGHT) 21 BOX JUMPS 24/20

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November 16, 2014

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11.16.2014 Coach Dan’s Sunday Spotlight

Good Evening CFTP, I have the privilege to turn this week’s spotlight over to Coach Dave. Hello CFTP Peeps!   Dan has asked me to write a few words for this weeks Spot Light. Needless to say that I am not a poet on paper, but whenever we meet face to face I can usually […]

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November 13, 2014

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11.14.2014

SWOD 4X2 FRONT SQUATS @ 70% REST :45 BETWEEN SETS WOD 5 ROUNDS 5 BAR MU 10 SQUAT CLEANS 185/115 15 SITUPS

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November 12, 2014

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11.13.2014

SWOD “CLEAN UP OUR CLEANS” FOCUS ON FIXING/TWEEKING OUR CLEAN FORM WOD 18-15-13 PULLUPS Comp = C2B Pullups WALLBALLS 20/14 Comp = 30/20 SNATCHES 115/75 Comp = 135/95

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November 11, 2014

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11.12.2014

SWOD: Mobility WOD Inverted KB TABATA Rx 53/35 KB Presses KB Rack Squats KB Lunges KB Russian Swings (Inverted Tabata): 10 Seconds on 20 seconds off. 1 Minute rest between each set of Tabata

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