WOD Tuesday 10/01/2013

If you have any trouble signing up for classes today please email: luke@crossfit-naturalstate.com For Time: Buy in: 1k Row/Run — 20-15-10-5 Reps of: Kettlebell Swing 1.5/1 Shoulder to Overhead 45/35 — Cash Out: 1k Row/Run Note: Buy in and cash out have to be different

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WOD Monday 9/30/13

If your payment is due on the first of the month, make sure you go on MindBody and pay for your new membership. Click “Online Store” then “Contracts” and select the contract you desire. Then go through the shopping cart and pay. Then “Sign-Up” for classes, because that’s how we roll. If you would like […]

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WOD Friday 9/27/2013

8 Min Amrap 8 Dumbbell Squat Clean 40/30 10 Lunges w/ dumbbells 40/30 -then- 21 Min 3 Station EMOM 10 Cal Row 10 Ring Dips 10 Deadlift @ 165/115 Note: Move to next movement every min. EMOM = Every Min on the minute

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WOD Tuesday 9/24/2013

There will Not be a 6:30pm. Instead come out and get your stretch on with Jack Bower’s Hot Yoga. Make sure you sign-up for Yoga on MindBody!! 10 Rounds for time: 5 HSPU 10 Ball Slams 50/30 15 air squats

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WOD Monday 9/23/2013

10 min AMRAP 50′ Waiter walk with 4 plates alternating hands(45/35) 7 Plate over Burpees then Tabata…. Don’t be this girl:  

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