September 18, 2017

Ok guys! The time has already come, October is the last Month before the Holidays arrive and that means that it is the best month to get into the shape of your life for all those parties and celebrations! Coach Nyra is looking for people for the...

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September 16, 2017

OK guys, tomorrow, as you know, we are having our Friends and Family FREE day. We would love to see some new faces and for you to share the love of our gym with those you are close to. We are ready to hose a full gym with an awesome workout and...

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September 15, 2017

SATURDAY IS THE BIG DAY!! FRIENDS AND FAMILY FREE DAY! THIS ONLY HAPPENS A FEW TIMES A YEAR SO BE SURE TO BRING ANYONE THAT WOULD BE INTERESTED IN A NEW FORM OF FITNESS OR SEASONED CROSSFITTERS THAT ARE LOOKING FOR A NEW HOME! STARTS AT 10AM...

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September 14, 2017

This Saturday’s Friends and Family FREE! will be held at 10AM. We look forward to seeing so many wonderful new faces! Awesome workout with your friends and loved ones? What could be better? … (WOD) … A) 300M ROW AT HIGH EFFORT 7...

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September 13, 2017

Reminder: Friends and Family FREE this coming Saturday!! COME ONE, COME ALL! … (WOD) … A) EMOM 10 MINS: 3 POWER CLEANS (TnG) *Build 10 LBS Each Min, Start around 50% of 1RM* … B) 3 ROUNDS FOR TIME: 15 C2B PULL-UPS 20 BURPEES 15...

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September 12, 2017

  ATTENTION ATTENTION!! FRIENDS AND FAMILY THIS COMING SATURDAY. IF YOU HAVE ANYONE WHO HAS ASKED YOU ABOUT CROSSFIT? WONDERED WHY YOU ARE SO FIT? NOW IS YOUR TIME TO SHOW THEM AND INVITE THEM. NO HOLDS BARRED. BRING ANYONE YOU DESIRE, WE...

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September 11, 2017

(WOD) … “ALWAYS REMEMBER, NEVER FORGET” … A) 9/11 WOD 10 ROUNDS FOR TIME: 9 BURPEE BOX JUMP OVERS (24/20) 11 WALL BALLS (20/14) 1 SQUAT CLEAN (HEAVY) *30 Min Cap* … (SUPPLEMENTAL) … A) EMOM 20 MINS ODD: 10 CAL...

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September 9, 2017

(POWER HOUR WOD) … 2 SETS: A1) WEIGHTED CHIN UP X8 A2) LATERAL RAISE X8 A3) DB BENCH PRESS X8 A4) WEIGHTED HANGING KNEE RAISE X8 … B1) CLOSE GRIP BENCH PRESS *WORK TO A HEAVY* … C1) DROP TO 80% FOR 5 SETS OF 2 … D1) BANDED...

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September 8, 2017

BIG UP TO THE AUGUST COMMITMENT CLUB! THANK YOU FOR SHOWING YOUR DEDICATION TO OUR SPORT AND LOYALTY TO OUR GYM! … Duncan Cox Bob Morgan Amanda La Vanesa Correa Justin Wang Jeff Tang Sara Vieira Chris Falzone Todd Atherton Calin Brammer...

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September 6, 2017

(WOD) … “HELEN” 3 ROUNDS FOR TIME: 400M RUN 21 KBS (53/35) 12 PULL-UPS … (BURN) … AMRAP 25 MINS: 25 CAL ROW 25 WALL BALLS 25 CAL AD 25 BURPEE PULL-UPS 25 DOUBLE UNDERS …  

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September 5, 2017

(WOD) … 9/5/2017 … A) EVERY 3 MINS FOR 12 MINS: 5 STRICT PRESS + 4 PUSH PRESS + 3 PUSH JERKS … B) AMRAP 7 MINS: 3,6,9,12,15,ETC… HAND RELEASE PUSH UPS TOES TO BAR … (SUPPLEMENTAL) … “OPEN TEST”...

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