June 3, 2020

WOD:“Alpha (At Home) 250” For Time 10 Squat Cleans (95/65) 20 Bent Over Row 30 Push-Ups 40 Plate Touches/Ball Slams/American Swings 50 Double Unders/Penguins (3:1 Singles/Jacks) 40 Sit-Ups 30 Squats (BB Back Squat / KB/DB Goblet) 20 S2OH 10 Burpees *If you don’t have a barbell, split DB/KB movements equally per arm **RX+ 135/95 OPTIONAL…

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March 9, 2020

QuickFit Warm Up:2rds 10m Duck Walk 5/5 Goblet Curtsy Squat 10 Active Scap Depressions WOD:Buy In: 500m Row 50 Wall Balls 20/20 DB Snatch (35/20) 30 DB Cleans 20 Pull-ups 10 DB Squats Cash Out: 500m Row *15min Cap* CrossFit: Warm Up:Squat Prep 3rds 10m Duck Walk 5/5 Goblet Curtsy Squat 5 Tempo Back Squat…

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December 9, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 20 Frog Pumps 10 Windshield Wipers WOD::30 on :30 off Accumulate 100 of each – Wall Balls & Cals AB Min 1: Wall Balls Min 2: Cals AB CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats…

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December 2, 2019

QuickFit Warm up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 5 sit squats (on med ball) 10 Ball Facing Hops Over Ball 20 Frog Pumps 10 V Ups (scale to Tuck Ups) WOD:150 Wall Balls *Every 2min 50 Double(2:1)**20min cap CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (10:00 time cap) 5 sit squats (on med ball) 10…

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November 18, 2019

Friendsgiving is this Saturday (November 23)! Please signup on the sheets on the welcome desk and if you would like to provide a side and/or your favorite cookie for the cookie table let us know!. QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 3 Tempo (33X1) Push up (chest…

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November 11, 2019

QuickFit Warm Up:Run/Row/Bike/DU before Whiteboard2 rds (6:00 time cap) 10/side MiniBand Sidesteps on Toes 10 Banded Thruster 3 Tempo (3311) DB Goblet Squat (build) WOD:For Time 100 DB thrusters (40/25) *Top of every min 10 Double Unders (3:1)* **Start on Double Unders** CrossFit Warm Up:Run/Row/Bike/DU before Whiteboard3 rds (9:00 time cap) 10/side Miniband Sidesteps on…

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