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09.18.12 – Tuesday – Power Snatch, OHS, and K2E

Lots of acronyms today! Strength Power Snatch 2 – 2 – 2 – 2 – 2 – 2 – 2 WOD 10 min AMRAP: 10 OHS (Overhead Squat) with PVC 10 K2E (Knees to Elbows) Zack comes down from St Pete for a Saturday class....

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12.10.12 – Monday – There’s No Such Thing As “Too Old”

Foundation Back Squat 1 @ 95% Clean Pull 3 – 2 – 1 – 1 WOD For Time: 25 double-unders 25 pushups 25 knees to elbows 5 rope climbs 25 box jumps (24″/20″) 25 L-pullups 25 situps Bumper plates: The...

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03.19.13 – Tuesday – Cow Update

WOD “Filthy Fifty” For time: 50 box jumps (24”/20”) 50 jumping pull-ups 50 KB swings (16kg/12kg) 50 lunge steps 50 knees to elbows 50 push presses (45/35) 50 good mornings (45/35) 50 wall balls (20/14)...

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07.22.13 – Monday – PEDs in CrossFit?

Today, as we near the 2013 Reebok CrossFit Games, we present this interesting article from Spartan Strength and Conditioning: They’ve Got to Be on Steroids. Haven’t They?...

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08.03.13 – Saturday – Working Hard

If I could boil what I’ve learned from CrossFit down into one sentence, it would be this: Hard work pays off. Working hard at the gym pays off in terms of a fitter body, working hard in school pays off...

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10.14.13 – Monday – Knowing What Works

I’ve been thinking a lot lately about how to know what works and what doesn’t — not just in the gym, but in business and relationships and all sorts of different areas of life. Human beings have goals,...

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10.19.13 – Saturday – SocialWOD

For those of you who haven’t claimed your SocialWOD profile yet, I encourage you to take a few minutes to do so. All you have to do is click here, select your whiteboard name from the drop-down menu,...

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11.29.13 – Friday – Holidays

Black Friday hours: Classes at 6a, 7a, 9a, and 12p. Come get your post-Thanksgiving WOD on! Massive amounts of turkey, stuffing, casserole, pie, and other goodies were consumed yesterday. Today is time...

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01.28.14 – Tuesday – Thinking About Nutrition

Don’t forget — squat clinic tomorrow (Wednesday) night at 6:00 p.m.! Be there or be square! At our nutrition seminar a couple of weeks ago, we drew a framework for thinking about nutrition on the...

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09.05.14 – Friday – Random Thoughts

It’s Friday. I have thoughts. Here they are: Diet is Complicated Maybe you’ve heard about that new scientific study that conclusively shows that low-carbohydrate diets (like Atkins) are better for...

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