Monday 2/23/14

“Jerry” Run 1mile Row 2k Run 1mile The Open starts Thursday.  If you haven’t registered you need to sign up.  There will not be team WODs for the next 5 weeks.  If you have not signed up for the open you can come judge on Saturdays, but the WODs will be for the Open participants. […]

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Friday 2/21/14

30-20-10 reps of: Wall Ball 20/14 Ring Dip Run to gate and back (Between rounds)

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Thursday 2/20/14

Every 4 minutes for 16 minutes Row, 350m 15 Burpees Note: Score is slowest round, but record all rounds.

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Wednesday 2/19/14

Hot Yoga at 6:30pm in front bay.  Make sure you sign-up on MindBody.   10 min AMRAP: 5 Power cleans (115/85) 8 Lunge steps with barbell OH 12 Ball slams (50/30)

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Tuesday 2/18/14

For Time: 100 Double Unders 75 Abmat Situps 50 KB Swings 2/1.5 25 Burpees 20 HSPU 25 Burpees 50 KB Swings 2/1.5 75 Abmat Situps 100 Double Unders

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Monday 2/17/14

CrossFit Games Open 13.5 Complete as many rounds and reps as possible in 4 minutes of: 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. If 180 reps (6 rounds) are completed in under 8 minutes, time extends […]

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Friday 2/14/14

If you will be attending the 5:30pm class tonight, please try to come around 5:00pm. It’s Senior night at Ridgefield and Caleb will be playing his last game at 6:00pm. Come out and show one of our members your support………..and Happy Valentine’s Day…. 10 Rounds for time: 5 pull ups 10 push ups 15 air […]

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