RENEGADE IS BACK AND GOING STRONG, TUESDAY’S AT 7PM! If you have ever had a desire to become a better athelete, work more Olympic Lifts or Compete….. this is the spot for you! January 11th is the last day to sign up for the RP...
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Welcome to the New Year, we hope you are ready to DO WORK!! We also hope you are ready to take a serious plunge into your diet by joining us in the RP Challenge. Things to know: 1. $25 to Join challenge, $89 for templates from RP. 2. Nutrishop...
Read moreSTRETCH, STRETCH, STRETCH. Whether you are new or a veteran Crossfitter, making sure to spend the time to stretch and get limber is the best way to avoid soreness and injury. RP CHALLENGE UPDATE: Sign up. Put their info on the sign up sheet on...
Read moreCoach Eric, as always, making sure to be detailed about the expectations of his classes. (WOD) A) AMRAP 18 MINS 30 Squat Cleans (165/115) 100 Burpees 30 Muscle Ups (SUPPLEMENTAL) A) CLEAN DEADLIFT *Build to a heavy single* B) CLEAN PULL 3X2 @100%...
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The results of the RP Challenge speak for themselves, I am going to just leave this here so everyone can see that this REALLY WORKS!! SO GET SIGNED UP!! (WOD) A) 21-15-9-6 400M Run Shoulder to Overhead Toes to Bar …Rest 2 Mins… **21...
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BEFORE AND AFTER RP DIET CHALLENGE, I THINK THE RESULTS SPEAK FOR THEMSELVES!! GET SIGNED UP!! (WOD) A) COMPLETE 3 SETS: :30 AD @ Max Effort …Rest to Full Recovery… B) AMRAP 9 MINS: 3,6,9,12,15,18, etc… Thrusters (95/65)...
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We hope you had a good break, I know some of us have been chomping at the bit to get back to the gym after all these Christmas calories…. but rest assured that this week will kill some of those extra meals. Don’t forget, for those who...
Read moreCoach Sean, keeping a keen eye on the Teens as they prep for Baseball Season. If you have teenage kids and are looking to prep them for Sports or they need an outlet, come see any of the coaches or give us a call and we can get you in touch with...
Read moreThe feeling of Victory never gets old. We are so proud of you, Kristi. All you have accomplished, the sacrifices you make and the energy and leadership you bring is contagious. MODIFIED HOLIDAY SCHEDULE: DECEMBER 24: CLOSED DECEMBER 25: CLOSED...
Read moreUncle Earl, gettin’ that work in!! Squats make the world go ’round? Isn’t that how the saying goes? (WOD) A) COMPLETE 6 SETS w/INCREASING EFFORT: 5 Power Cleans (155/105) 7 Burpees 9 C2B Pullups 11 Box Jump Step-Downs (24/20)...
Read moreLooks like Josh and Matty had a good time at the Christmas Party, did you?? (WOD) A) CLEAN: Build to a heavy single B) EMOM 10 MINS: Odd: 5 Front Squats + 5 Burpees Over Bar Even: 5 S2OH + 20 Double Unders ** Advanced (155/105) ** RX’D...
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WE HAD AN AMAZING TIME AT THE ANNUAL CHRISTMAS PARTY. DINNER, DRINKS AND DANCING UNTIL WE COULDN’T ANY LONGER. WE ARE SO GRATEFUL FOR THOSE WHO CAME AND MISSED THOSE WHO COULDN’T MAKE IT… UNTIL NEXT YEAR!! (WOD) A) 3 ROUNDS FOR...
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