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All workouts are completed in a small group training environment under the supervision of a CrossFit Certified coach.

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Paleo Challenge Finalists

It’s time to select a winner for the Paleo Challenge! As most of you know, we hosted a 6 week paleo nutrition challenge that ran from September 26 – November 7th.

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Our exercise methodology is based on our personal experience as well as the systems popularized by the brightest minds in the fields of Strength and Conditioning,

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WOD – 95.5 –

Posted by on Dec 19, 2014 in WOD Blog | 0 comments


Practice Wall Walks & drill scales


3 Rounds for time

20 Front Rack Alternating Reverse Lunges (95/65) Rx+ (135/95)

15 T2B

10 Wall Walks



Alternating Tabata Side Plank – As Heavy As Possible

20 Sec Plank on Right Side – 10 Sec Rest – 20 Sec Plank on Left Side – 10 sec rest x 8 sets – 4 min


Scores from Thursday


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WOD – 95.4 –

Posted by on Dec 18, 2014 in WOD Blog | 0 comments


Calf mashing over the KB – 2 min per leg


In teams of two, with one athlete working at a time, complete a total of 12 rounds (6 per athlete)

20 KB Swings (53/36)

10 Box Jump Step Downs (24/20)

20/15 Cal Row


If there is an odd number of classmates and you’re the odd man or woman out, then take rest periods b/w your sets.  Make your rest periods equal to your work period.  I would recommend having your cell phone next to you so you can use the timer.


Scores from Wednesday


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