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Monthly Archives: March 2011
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A Night Out w/ Fran!!! "Fran" 21 - 15 - 9 Thrusters (95/65 lbs) Pull-Ups The festivities will begin at 5:30pm. Plenty of Eddie's BBQ and Strawberry Abita and Fran. Here's the protocol: Athletes will be responsible for their own warm up. Suggested warm up routine will be on the board. Fran will be completed in groups Read more »

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As many rounds as possible in 15 minutes of 10 x hang power clean (95/60 lb) 10 x burpees Emily, Bekah & Karla - beautiful work on the dumb bell snatches - perfect form. Thursday starting at 5:30pm is a Night Out w/ Fran. Bring your friends and family. There will be plenty of food, Read more »

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3 rounds for time: 15 x dumb bell snatch right arm (40/20 lb) 50 double unders 15 x dumb bell snatch left arm (40/20 lb) 50 double unders The Freedom 5k went all out with great music, volunteers and a military tribute! Roger and Jeff not only had outstanding runs but they thoroughly enjoyed the

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5 rounds for time: 20 box jumps 20 sit ups 5 hand stand push ups Freedom 5k  - CF Alexandria had 4 prs and 3rd and 4th place overall! Check out Roger's 5k progressions since Thanksgiving: 30:55, 27:43, 26:50 & 25:20. This Thursday - A Night out w/ Fran starting at 5:30pm This Saturday is the Read more »

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15 minutes as many rounds as possible of the following: In teams of three, rotate through the following stations: 1. 8 ft wall balls (10/20lbs) 2. parallette swings 3. run 200m Rotate to next station when team member finishes 200m run. Score is total number of wall balls completed by team. Bridget, Lacie & Dan Read more »

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10-9-8-7-6-5-4-3-2-1 for time  of: Push Press (115/75 lbs) Burpees Competitor Magazine Mobility WOD - Spend 10 minutes a day to increase mobility and repair a damaged body. "Bringing CrossFit to Endurance Athletes" with T.J. Murphy and Brian Mackenzie by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] It has long been our contention, our observation, Read more »




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