Monday 100104

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Run 400m

40 Medicine ball clean & wall ball, 20#/14#

Run 200m

40 Medicine ball clean & wall ball, 20#/14#

Run 400m

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DonnaMaui 

Donna, an avid 6am'er, enjoying a travel WOD in Maui

If you read "World Class Fitness in 100 Words"by Greg Glassman, you'll notice the last sentence reads: "Regularly play and learn new sports."  We really like this sentence.  Not only does it offer an opportunity to exploit your elite level of fitness that you've attained through CrossFitting, but it's also an opportunity to go have some fun

Have you ever been afraid to try a new sport because you thought you lacked the fitness or strength it takes?  Maybe you were afraid you didn't have the balance or coordination to be any good at the sport.  Well folks, there's no time like the present to test out your fitness!  Try a sport that you've always wanted to try or one that you have tried and found to be too challenging.  Go out and have fun – it relieves stress and builds confidence.

Speaking of relieving stress, Zac and Heather are having a going away partyfor Zac at their house on Wednesday night.  Bring a glass to decorate, a snack to share, and a chair (their furniture is packed away).  Their address will be on the whiteboard or you can call us for his address. 

━ 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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