Blog

Open 17.1

I love the Open season. So many people pushing themselves and such an energy in the gym. I am very proud of the many people that pushed them selves through a new movement during a long workout. My highlights: CJ… Read more »

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410 Press – Faking News Great Again

2017 Open Prep – Can Ostroski Change the Schedule One More Damn Time? By Grace Ostroski, Editor in Chief February 19, 2017 3. 2. 1. Time. And just like that the 2016 Open season was over. After 16.5 our team… Read more »

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Open 2017 – Time to Sign Up

Officially, the CrossFit Open is phase one of determining “The Fittest on Earth.” For 5 weeks (starting this Thursday) a new workout will be announced live on games.crossfit.com. Affiliates have from then until Monday at 8pm to submit scores. At… Read more »

Know Your Why and Moving Forward

So, a few months ago I challenged everyone to think about why you started your fitness journey. Knowing why you continue or why you started can be a good thing to have in your pocket when doubt or frustration seeps… Read more »

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New Years 2017

I led my last New Years blog off with saying that this is a perfect time for reflection. I personally don’t subscribe to resolutions but I do think it is good to take a moment and see how far you… Read more »

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GoFit 12/26/16

1 Minute at each station followed by :30 of rest Assault Bike Ring Rows Box Jumps Push-ups

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WOD 12/26/16

Strength 5X2/4 FS/BS @ 100% of max FS   Conditioning 3 Rounds: 500 Meter Row 12 Push Jerks (155/105#) 15 T2B

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WOD 12/24/16

Strength 4X3 Tempo Front Squats (3 counts down, no pause/no bounce, 3 counts up, no pause at top) @ 70%   Conditioning 21-15-9: Squat Cleans, 135/95 Ring Dips

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WOD 12/21/16

Strength FS/BS: 4×2/4 @ 94% of Monday   Conditioning 5RFT: 20 Calorie Row 10 Thrusters (115/85#)

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WOD 12/20/16

Barbell 5X2 Low-Hang Snatch (2″ off the floor) @ 90% – rest 90 sec.   Conditioning 2RFT: 15 Calorie Row 15 Kipping HPSU 15 C2B Rest :15 seconds 15 C2B 15 Kipping HPSU 15 Calorie Row Rest 1:00

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