December 2010


REMINDER: 12 noon WOD today, NO evening classes- Happy New Year! Begin your New Year right with our 6 week challenge: begins Jan.10! Detailed Info here: Mobility: Get 8 min of working on the tight spots! Upper and Lower WOD: Goat Day (refer to past goat by clicking on Goat Day) Pick 2-3 weaknesses […]

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Measuring You joined CrossFit because some part of you wanted to be held accountable for your workout, your effort, and your life. Don’t give up on that part of yourself now. Mobility: Gather 8min of working on your tight spots! Upper & Lower! ~ WOD: 3, 1 min Rounds* Dumbbell Thruster (25,35lb.) Box Jump

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“Life is full of choices, if you have the guts to go for it. That’s why I get immediately bored with anyone’s complaining about how boring their life is, or how bad their town is. F****** leave and go somewhere else. Or don’t.” -Henry Rollins Mobility: Snatch Prep, Working the Deep Squat WOD: AMRAP in

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Make sure to check out for more info on our Kids program coming in 2011! “Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.” -Tom Landry Mobility: Solving Front Rack Problems, Improved Hip Mobility for Better Squatting Tomorrow WOD: Part

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Merry Christmas Eve! Reminder: NOON WOD today, NO evening WOD Mobility: Pick out the tight spots! Basic Upper Body Mobility List, The Lower Body Basic List WOD: Goat Day. Pick 2-3 weaknesses and do AMRAP in 15min. Shaun will program reps for you. Weakness Bias Training Dan Williams proposes CrossFit athletes are only as strong

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Mobility and recovery expert Kelly Starrett has a lot of unique ways to improve a client’s range of motion and flexibility without traditional static stretching. By using some basic principles of physical therapy coupled with around-the-house objects.[More here] Mobility: Better Rowing: High Hamstrings WOD: Part 1: 5 rounds of max unbroken Handstand pushups (scale as

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“To love what you do and feel that it matters, how could anything be more fun?” — Katharine Graham Mobility: Global Extension WOD: ‘Jingle Annies Bell’ (Courtesy of CF York, PA) 50-40-30-20-10: Double-under (sub 3x singles if needed) KB swing (35,53lb) situp* *(hands touch floor above head at full laydown extension, hands touch toes at

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