March 2012

New Website…

Hey folks! Over the next few weeks we will be in the process of rebuilding our website from top- down! Good News: We will have a functioning website that looks awesome and is easy for both new peeps and members to get through! News, Events, WODs: Until that time you will need to head to […]

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“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus WOD: CrossFit Games Open 12.3 Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 20,24” 12 Push press, 75,115# 9 Toes-to-bar

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Teamwork is the ability to work together toward a common vision. The ability to direct individual accomplishments toward organizational objectives. It is the fuel that allows common people to attain uncommon results. -Andrew Carnegie 10a Oly-Lifting: Snatch + 2 OHS – 60% (of snatch) x 5 sets Snatch pull – 80% x 3 x 3

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CrossFit chicks possess a confidence, commitment and sense of accomplishment that puts them at the forefront of their gender. Read more.. WOD: P1. 3 x 8 strict pullups (use least assistance possible-add weight if needed) rest 1-2 min. between efforts. P2. 3 Rounds: 15 KB swing (35,53#) 15 kipping pullup

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“The key is to keep company only with people who uplift you, whose presence calls forth your best.” – Epictetus You are only as strong as the weakest link in your exercise chain. The weight hanging on the end of this chain is your level of general physical preparedness (GPP). The more the chain can

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“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” -Confucius WOD: P1. 15 min to Develop 5 rep max bench press P2. AMRAP 5 min 15 double-under 15 hand release pushup

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Beyond personal fitness and leading the charge against the obesity epidemic, Sullivan believes CrossFit competitions are important for local economies. “Any city should be grateful to have a CrossFit competition in their city,” he said. Watch more here..  Skill: Hollow body Ring hold/ L-sit ~ WOD: ‘Fast & Furious’ 3 Rounds: 20 Box jumps (20,24”),

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REMINDER: March Session of On-Ramp begins today at 6:15pm: Mon,Wed,Fri On-Ramp classes. Open Sectional Athletes: Great work to all of our competitors 2 weeks into the CrossFit Open! Our crew had a fun time over the weekend participating at the Arnold Classic for week 2, including a CrossFit after party hosted by Reebok. Look for

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Paleo Challenge Summary End of Challenge Needs! Benchmark Cindy!  Friday classes will be a Cindy Make-up Day. We will also take your Body Fat% measurements, sign ups will be at the gym! With your journal, you will submit your before/after picture (hard copy or digital), your before/after measurements of your thighs, hips, waist, arms, etc.),

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