Friday 110513

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1000m Row
50 One arm dumbbell snatch, 30#(20#) 
750m Row
35 One arm dumbbell snatch, 30#(20#) 
500m Row
20 One arm dumbbell snatch, 30#(20#)  

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IMG_0111
Dumbbells are fun, look Erick agrees!

More on Beat the Streets event this Saturday

When: Saturday starting at 9am, last heat goes off at 10:30 
What:  Beat the streets fundraiser
Bring: Anybody and everybody you want to

You do not need to sign people up ahead of time (So Dustin bring your 10 closest friends, we will scale).  If you are signed up for a class you will be automatically put on a team for the beat the streets WOD. No donations necessary, $25 suggested and all money goes to Steve's Club to help get kids off the streets and into a CrossFit gym.

See you there! 

Schedule change for am classes.

Reminder that the morning classes change next week.  Our am classes will be 5:30, 6:30 and 7:30am.  We know this is not ideal for all.  We hope that it is for most, as we've had an overwhelming amount of people ask for this change. We will be giving it a month trial and go from there.  So let us know what you think; good, bad or indifferent.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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