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Monthly Archives: February 2012
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Skill Work: Muscle Ups!! Gymnastics WOD: 3 rds NOT for time of: 2-4 rope climbs (use legs!!) 40 double unders 10-15 toes to bar unbroken 10ft hand stand walk or 4 x wall walks Geaux Endurance powered by CFA will have their inaugural group of athletes running in the New Orleans Half and Full Marathon Read more »

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DAY 60 of the Kettle Bell Swing Challenge!! "Jackie" row 1000m 50x thrusters (45/30lb) 30 x pullups rest and then, 3 sets 10-20 GHD sit ups Mikko Salo 5:24, Austin Malleolo 5:34, Tommy Hackenbruck 5:42, Pat Sherwood 5:55, Kevin Montoya 6:13, Kristan Clever 7:13 (45lbs), Heather Bergeron 8:00 (45lbs), Rebecca Voigt 8:03 (45lbs), Katie Hogan 8:17 WOD Demo with Tommy Hackenbruck at the Man Read more »

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Spend 20 minutes building up to a heavy clean & jerk or Complete as many rounds as possible in 10 minutes of: 7 x burpees 15 x situps "Muscle-Up Virtuosity: Part 1" with Laurie Galassi, CrossFit Journalpreview video [wmv] [mov] "Intros To The Open" - video [wmv] [mov] [HD mov] Register for the Open here. CrossFit Kids - Read more »

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3 rounds 10 x clean and jerk (155/95 lb) 10 x box jumps (30/24") rest 6 minutes then, 1,000m row Thank you James for bringing CrossFit to your fellow 1st grade SUPER HEROS at Alexandria Country Day School!! Certified CrossFit Kids Coaches Jason and Lance will be bringing CF Kids to Alexandria starting this summer!! Read more »




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