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WOD

Your Scale is Lying…

This is a mistake many people make over and over again…focusing on the numbers on the scale to measure your improvement. Well, let me tell you that’s a very deceiving number. Read the following article from WOD Planet to help you understand better what I mean. For...
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Caption Contest

Caption Contest.  What is Ellen doing with this car buffer? Write your funniest caption in the comments. Tuesday All Classes Skill: 800 meter run x 2.  Rest 2 minutes between runs Workout 20 minute AMRAP of: 10 box jumps (24″/20″ for women) 10 kettlebell swings...
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Mobility Mondays

Greetings from beautiful London! If I’m out here mobilizing, you better be out there mobilizing, too! See you all later this week! Teamwork! Monday All Levels Class Skill: 2 hang power snatches Workout 6 rounds for time of: 5 hang power snatches 15 air squats 10 pull-ups...
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Sunday 1/25/2014

  Row to Merge and to get your WOD in! Sunday Skill: 20 minute to find a 1 rep max overhead squat Workout Nancy 5 rounds for time of: 400 meter run 15 overhead squats (95#/63# for women)
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Saturday 1/24/2015

Andrea is getting stronger everyday! Saturday All Levels and Beginner Class Skill for intermediate: 1 hang clean + 1 thruster Skill for beginner: 1 hang power clean + 1 front squat Workout 3 rounds for time of: 400 meter run 12 dumbbell thrusters (50#/30# for women) 8 burpee box...
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Nutrition Challenge Recipe

Since we’re getting close to the start of our 2015 Nutrition Challenge, how about an easy recipe for tacos to get you ready for the challenge starting February 2nd. Alex is doing the Nutrition Challenge because ‘Sexy’ is a year round look for him. Friday All...
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AMFAP

What is AMFAP you ask? Simply put, it means As Many Friends As Possible.  And that’s exactly we have going on next week on Thursday, Friday, and Saturday. January 29th, 30th, and 31st is Bring As Many Friends As Possible to any class (except the 11am Weightlifting class) on...
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Burpees?

I’d like to take a poll to see who loves and who hates burpees. Tell me in the comments section what your thoughts are when you see Burpees on the WOD. Regardless of where your love for burpees stands, being better and more efficient at it is never a bad way to go. So here...
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2015 Nutrition Challenge!

Here are the details of our 2015 Nutrition Challenge. CrossFit Merge Nutrition Challenge 2015 Dates: Start: Monday, February 2nd Ends: Friday, March 6th Cost of Challenge and Prizes: – $20 Buy In – Winner gets a cash prize (1 winner only – one showing highest point accumulation...
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Mobility Mondays

Any of you experiencing lower back pain? Revisit this Mobility WOD video, get some tips, and apply them. I would bet that a big part of your discomfort is from lack of of mobility… Jon training for life and I bet he wouldn’t mind a more powerful golf swing either...
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