Tuesday 100330

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Five rounds for time:

40 Double unders

30 Box jumps, 24"/20"

20 Kettlebell swings, 24kg/16kg

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176 

Who's ready for a pool WOD? 

Do you remember a time when you felt like fit people knew a secret that they weren't telling anyone?  You'd see them in them in the gym and in the grocery store and you tried to mimic their workouts and eat what was in their shopping carts, but it never added up to fitness.  Do you remember wondering "What am I missing?"  

One of the great things about CrossFit is that we lay it all out on the table for you.  There's no secrets or magical drinks that are going to equate to elite level of fitness.  Nope – it takes constantly varied, functional movements, executed at high intensity to increase your work capacity across broad time and modal domains.  But that's not all – you must have solid eating habits where your meals are made up of lean meats, veggies, nuts and seeds, some fruit, little starch, and no sugar or substitutes.  These foods must be eaten at levels which support muscle gains, but not fat.

Does this sound familiar?  Have you heard this over and over again?  Then you are in on our secret… which we apparently tell every person that walks into our doors.  If you want to know more, ask us – we're happy to share everything we know with you.  But, in order to be one of the fit people you used to wonder about, you must take action!  The time is now!

━ 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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