12/11/2017

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We will have classes at 530am, 630am, 9am, and 530pm Coach Led Warm-Up AMRAP 14 Min 16 KB Cleans (8 left, then 8 right) 10 Pike Pushups/Pushups/Knees On Ground 100m Run   4 Sets For Quality: Complete at Your Own Pace 10 Split Stance Kettlebell Press (5 left, then 5 right) 10 Single Arm Kettlebell […]

12/9/2017

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Coach Led WarmUp WOD AMRAP 5:00 Farmers Walk 3:00 Rest AMRAP 4:00 Burpees 3:00 Rest AMRAP 3:00 SDHP 3:00 Rest AMRAP 2:00 Suicide Run 2:00 Rest 1:00 Jump Over KB

12/8/2017

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Hey Tribe  come our for 530am, 630am, 9am, and 530pm! Coach Led WarmUp WOD: Complete the Following for Time 1 Lap 50 Air Squats 10 Burpees 1 Lap 40 Sit-Ups 10 Burpees 1 Lap 30 KBS 10 Burpees 1 Lap 20 Pushups 10 Burpees 1 Lap 10 SDHP 10 Burpees

12/7/2017

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Coach Led Warm-Up WOD 1: 3 Rounds 1:00 on 1:00 off Suicide runs at the 5:00 min mark begin the following: 100 American KB Swings Every Minute on the Minute Perform 6 PVC Pipe Thrusters   Wod 2: Every 3:00 x 5 Sets 10 Tempo Goblet Squats 10 Romanian KB Deadlifts      

12/6/2017

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Group Warm Up- Coach Led WOD 1: 3 Rounds For Time 1 Arm Yellow Bob To Bob to Bob Carry 15 KB Facing Burpees 1:00 Break Between Rounds   WOD 2:  #BeachSeason6 1:00 Front Plank Hold 3 minutes Max Reps-Toe Ups 3 minutes off 2 minutes Max Reps-Oblique Crunches 2 minutes off 1 minutes Max-Hollow […]

12/5/2017

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Our Member Lulu made this picture for us using words found on our website. Thank You Lulu! Meet in the parking lot for 530am, 9am, and 530pm! Coach Led Warm Up: Perfect Squats InchWorms Samson Stretch   Strength: 3 Sets For Quality: 12 Half Kneeling Alternating Kettlebell Press Pause at Both Ends 8-10 Pushups @ X331 […]

12/4/2017

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Hey Tribe!  Come out for an awesome workout at 530am, 630am, 9am, and 530pm.  As you will notice we are going to feature Kettlebells and Dumbells into our program again.   Coach Led Warm-Up   Learn + Practice Kettlebell Snatch   Every 5:00×5 Run length of parking lot and back 15 Goblet squats 10 Kettlebell […]

12/2/2017

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Hey Tribe, come meet in the Parking Lot for 930am.   Group 400m Run 2 Rounds 10 Samson Stretch 10 Pefect Air Squats 10 Lunges 10 Pushups 10 Sit-ups   Complete 3×8-10 Reps of the following Fat Grip Plate Rows One Arm Plate Press   Team WOD: Complete 6 Total Rounds (3 each) or 25 […]

12/1/2017

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Hey Tribe, Meet up in the parking lot at 530am, 630am, 9am, and 530pm. Warmup: Jumping Jacks Walking Lunges 10 Samson Stretch 10 Perfect Air Squats Run 400   WOD 1: 1 Min on 1 Off for 3 rounds 5 V-ups/ Tuck-Up/ Sit-Ups 10 Mountain Climbers- Rest 3 min. 1:00 On 1:00 Off for 3 […]

11/30/2017

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Hey Tribe!  Come meet in the parking lot for 530am, 9am, or 530pm. We have some classic CrossFit programmed for today. Warmup: 400 m Run Samson Stretch Perfect Squats Shoulder Taps Walking Toe Touches   The Beep Test. ( If you peform less than 5 Rounds go ahead and sit a few rounds out and […]