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Wods 2/20-2/24/17

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Monday Deadlift skill work “Street Fight” 25 min Partner AMRAP 1 does a full round while the other rests 12/9 cal row/bike 8 Deadlift 185/125 6L/6RSingle arm KB PP 53/35 32 dbl unders Nutrition challenge benchmark wod.  Should be light and fast!  We will spend some time holding positions during the deadlift review as well… Read more »

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Beach WOD for 2/19 CANCELED

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Sorry to bum you guys out but we are going to cancel the beach WOD planned for 2/19.  It’s supposed to be raining all weekend and since it would be a game time decision as to whether or not we should do we are going to cancel it and reschedule it for Sunday 3/12.  Hopefully… Read more »

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Nutrition Time

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Hi everyone!  Here’s a recap from last night and some info for the challenge.  It starts Monday 2/20 and will run 6 weeks.  We are doing a different take on the challenge this year.  Instead of limiting foods or doing strict paleo or whole 30, we are going to focus on regulating your blood sugar,… Read more »

cfc crew

Wods 2/13-2/17

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Big shout out to Darien and Jen Holler, Jennifer S. and Jason, Johanna and lily,  Dan Caywood and Stephanie Ross. They all came out to Outlier this past weekend and kicked ass at the Swolemate Showdown.  It was really great seeing all of you guys represent.  Thanks to those who came and cheered them on… Read more »

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Wods 2/6-2/10

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Monday, February 6th Strength/Skill: Overhead Squats 3×6 Metcon: Open WOD 16.1 AMRAP in 20 Minutes of: 8 Overhead Lunges (95/65) 8 Bar Facing burpees 8 Overhead Lunges (95/65) 8 Chest to Bar Pull Ups Tuesday, February 7th Strength/Skill: 4×5 Deadlifts Superset Weigthed Bulgarian Split Squats 8L/8R Retcon: 12 min AMRAP Rounds for time of: 7 Deadlifts (225/155) 7… Read more »

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Week 1/30/17-2/3/17

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Strength/Skill: EMOTM for 12 Minutes of: 2 Full Cleans (take 5 seconds to pull past knee) Metcon: 1/1, 2/2, 3/3…10/10 squat Cleans (135/95) Toes to Bar Tuesday, January 31st Strength/Skill: Complete 6 Sets of 3 Reps of: Overhead Squats – 3 2 x 1 (3 seconds down, 2 second pause, and explode up) Metcon: 3… Read more »

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Wods 1/23/17-1/27/17

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Monday, January 23rd Strength/Skill: 4 Set of Deadlift x 5 8 Left/8 Right Bulgarian Split Squats @ 75-80% Then rope skills Metcon: Teams of 2 Complete AMRAP in 15 Minutes of: 1 person does max Rounds of: 5 Man Makers 45/25 2 wall walks 1 rope climb The other does  2 x Kettlebell front rack… Read more »

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Wods 1/16/17-1/20/17

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Monday, January 16th Strength/Skill: Complete 6 Sets of: 2 Power Cleans + 2 Front Squats + 2 Push Jerks Metcon: 8 Rounds for time of: 3 Power Clean + 3 Front Squats + 3 Jerks (155/105) 6 Burpee Pull ups Tuesday, January 17th Strength/Skill: 10 Left/10 Right Turkish Get Ups + Windmill x 1 round… Read more »

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What’s Next?

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Whats Next…  There were some serious PR’s in 2016.  Our previous training cycle began at the end of the summer and ended early December with the CrossFit Total.  Over 80% of the members at both gyms PR’d at least one lift.  Most at least 2.  When someone first starts CrossFit, they see gains really fast… Read more »