Wednesday 1.14.15

Wednesday 1.14.15

Weightlifting Wednesday
Banded Deadlift
Build to a Heavy Set of 2

Cashout
On the Minute x 8
Odd Minutes - 7 Deadlifts (65%)
Even Minutes - 60 Double-Unders

Box Brief
The East Coast Championships is next weekend!
Only 200 Single Day Passes remain!
Visit ECChampionships.com to get them while they last!

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Tuesday 1.13.15

Tuesday 1.13.15

"Captain Crunch"
Teams of 2, AMRAP 20:
30 Lateral Barbell Burpees
30 Chest to Bar Pull-Ups
30 Power Cleans

Power Clean weight increases each round.
Round 1 - 135/95
Round 2 - 155/105
Round 3 - 185/135
Round 4 - 205/145
Round 5 - AMRAP at 225/155

Box Brief
The East Coast Championships is next weekend!
Two Day Passes are SOLD OUT. Only 300 Single Day Passes remain!
Visit ECChampionships.com to get them while they last!

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Monday 1.12.15

Monday 1.12.15

"Cookie Crisp"
21 - 15 - 9:
Thruster (95/65)
Front Squat (95/65)
Wall Ball (20/14)

Box Brief
We are one full week into the Real Food Challenge!

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Sunday 1.11.15

Sunday 1.11.15

Open Gym - 9AM to 11AM
Strict Press
On the Minute x 10 - 2 Reps

Cashout
3 rounds:
1:00 Strict Press (95/65)
1:00 Strict Pull-Ups
1:00 Double-Unders
1:00 Rest

Box Brief
The CrossFit Games Open is nearly upon us!
Registration starts this Thursday the 15th. Rx and Scaled divisions this year.

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Saturday 1.10.15

Saturday 1.10.15

"Trix"
20 - 16 - 12 - 8:
Power Snatch (95/65)
Burpee
Thruster (95/65)
Toes to Bar

Box Brief
The East Coast Championships are two weeks away. 
Tickets are selling out!

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Friday 1.9.15

Friday 1.9.15

"Wheaties"
3 rounds:
15 Deadlifts (225/155)
15 Dumbbell Push Presses (50's/35's)

Box Brief
Get weighed in today!
Although it's optional for the Real Food Challenge, we highly recommend it.
Having a starting point to look back to goes a long way. You won't regret it.
To be prize eligible, this is also needed. Last day to weigh in is today!

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