Friday 1/10/14

For Time: 5 Rope Climbs, 15 ft 1 Squat Clean, 80% 1RM 4 Rope Climbs, 15 ft 2 Squat Cleans, 80% 1RM 3 Rope Climbs, 15 ft 3 Squat Cleans, 80% 1RM 2 Rope Climbs, 15 ft 4 Squat Cleans, 80% 1RM 1 Rope Climb, 15 ft 5 Squat Cleans, 80% 1RM Note: Wear tall […]

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Thursday 1/9/14

21-15-9 reps, for time of: Kettlebell Push Press (One Arm L), 1.5/1 pood Kettlebell Push Press (One Arm R), 1.5/1 pood Double Unders (Unbroken) Note: Double unders have to be unbroken sets.

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Wednesday 1/8/14

“Brenton” 5 rounds for time of: Bear Crawl, 100 ft Standing Broad Jump, 100 ft Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it. Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while […]

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Tuesday 1/7/14

For Time: Row, 1000 m 3 Thrusters, 115/85 lbs 3 Bar Muscle Ups Row, 750 m 6 Thrusters, 115/85 lbs 6 Bar Muscle Ups Row, 500 m 9 Thrusters, 115/85 lbs 9 Bar Muscle Ups There is now a 0515 class on Tuesday and Thursday.

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Monday 1/6/2014

CrossFit Games Open 13.2 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 10 minutes of: 115 pound Shoulder to overhead, 5 reps 115 pound Deadlift, 10 reps 15 Box jumps, 24″ box WOMEN – includes Masters Women up to 54 years old Complete as […]

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Thrusday 1/2/13

Every Minute on the Minute for 8 minutes 1 Power Clean 1 Clean 1 Hang Clean then Tabata Push up Tabata Row (meters)

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Wednesday 1/1/14

We will be open for the 0900, 1200, and 1630 class times. The workout is a surprise. Tell your friends, if you have any. Come get 2014 started off right.

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