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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Thursday 1.8.15

Thursday 1.8.15

Bring a Friend Day Today!!!
"Fruity Pebbles"
Teams of 3
On the Minute x 24
Station 1 - 5 Pull-Ups, 10 Pushups, 15 Air Squats
Station 2 - Max Calorie Row
Station 3 - 25 Abmat Situps

Athletes start at different stations. 
Rotating on the minute, score is total calories on the rower.

Box Brief
How is your January Real Food Challenge going?
First few days can be the most challenging as we feel our way through.
It's worth it.

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Wednesday 1.7.15

Wednesday 1.7.15

"Goat Day"
On the Minute x 20:
Odd Minutes - Goat #1
Even Minutes - Goat #2

“Goat” – CrossFit slang for a movement we have difficulty with.
Examples: Double-Unders, Ring Dips, Overhead Squats, Pull-Ups.

Box Brief
Bring a Friend Day Tomorrow! Team workout designed for newcomers!

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Tuesday 1.6.15

Tuesday 1.6.15

"Team Power Drill"
10 Rounds:
5 Strict Handstand Pushups
10 Power Cleans (135/95)
15 Burpees
20 Kettlebell Swings (53/35)
25 Wallballs (20/14)

Partners alternate full rounds, totaling 10 rounds for the team.

Box Brief
Bring a Friend Day is Thursday!

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Monday 1.5.15

Monday 1.5.15

"The Admiral"
3 Rounds:
20 Burpee Pull-Ups
20 Front Squats (155/105)
20 Box Jumps (24/20)

Box Brief
Whole Food Challenge Starts Today!!!
Bring a Friend Day - This Thursday

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