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WODs

July 4th

Happy 4th of July!!! Come in for a great workout! We are having a normal schedule.

-WOD-

Michael

3 Rounds for time of:
– Run 800 meters
– 50 Hip Extensions
– 50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

The price of freedom, and its worth, is found in Michael’s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 26:45
– Jerry 27:34
9:00AM
– Kathy 35:04
– T.J. 23:57
– Deb 26:34
– Mindy 26:52
1:30PM
– Sam 20:17
– Lucas 24:17
– Jeff 25:56
– Tina 26:33
– Adam 28:22
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July 3rd

-WOD-

Back Squat
5-5-3-3-1-1-MAX

10min AMRAP
– 10 Calorie Row
– 15m Burpee Broad Jumps
– 15m Bear Crawl

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 125# / 3+11
– Willie 215# / 3+18
9:00AM
– T.J. 130# / 4+15
– Kathy 100# / 2+11
– Joann 120# / 2+6
1:30PM
– Carl 205# / 5
– Tina 130# / 4+28
4:30PM
– Thomas 300# / 5
– Heather 175# / 4+10
5:30PM
– Jeff 175# / 5+10
– Abbie 185# / 4+18
– Jodi 95# / 4+18
– Adam 5+1
7:30PM
– Sam 215# / 6
– Tiffany 45# / 2+16
– Marti 45# / 2+16

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July 2nd

Here are a few good pics from the big Saturday workout! Keep it up everyone. I love seeing all the new faces.

Jeff and Lindsay with great teamwork.

Deb and Maddie hoping to hit the right tire.

-WOD-

Fran
21-15-9 Reps Of:
– Thrusters 95/65#
– Pull-ups

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Deb 9:39 (Mods: 45#, Red Band)
– Jerry 13:48 (Mods: 55#, Blue Band)
9:00AM
– Sam 8:55 Rx
– Tina 9:09 (Mod: 45#)
– Lucas 9:37 (Mod: 55#)
– TJ 9:47 (Mod: 55#)
1:30PM
– Kathy 10:52 (Mods: 35#, Red & Purple Bands)
– Joann 11:02 (Mods: 35#, Green Band)
4:30PM
– Jodi 8:36 (Mods: 35#, Row for Cal)
5:30PM
– Thomas 7:32 Rx
– Jeff 10:41 (Mod: 85#)
– Brad 13:05 (Mods: 65#, Blue & Purple Bands)
6:30PM
– Kade 7:12 (Mod: 55#)
7:30PM
– Marti 8:10 (Mod: 25#, Green Band)
– Tiffany 8:07 (Mod: 25#, Green Band)
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July 1st

-REST DAY-

June 30th

We have a new member of the muscle up club! Nice work Sam!!!

-TEAM WOD-

Bring a friend! It’s a free class at 10:00AM.

Don’t forget to tell Deb Etzen Happy Birthday!

June 29th

-WOD-

12min AMRAP

– 3 Burpees
– 3 Overhead Lunges (45/25)
– 3 Box Jumps

– 6 Burpees
– 6 Overhead Lunges (45/25)
– 6 Box Jumps

– 9 Burpees
– 9 Overhead Lunges (45/25)
– 9 Box Jumps

Continue going up by 3 each round.

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 5+5 (Mods: 25#, 18″ Box)
– Deb 5+1 Rx
– Jerry 5+2 (Mods: 15#, 12″ Box)
9:00AM
– Tina 5+33 Rx
– Lucas 5+33 (Mod: 35#)
– Sam 6+9 Rx
4:30PM
– Thomas 5+19 Rx
– T.J. 5+35 Rx
5:30PM
– Jeff 5+23 Rx
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June 28th

Here are a few pics of the Turkish Get Ups. Nice work today!

Carl rocking out in the 1:30 class

T.J. with the girls big lift of the day @ 50#

Thomas with the big lift of the day @ 100#

Deb working hard in the 4:30 class

Lucas fighting hard in the 7:30 class

Sam showing off the XS CrossFit shirt. Those shirts will fly off the shelves now!

-WOD-

15min AMRAP
– 5 Toes to Bar
– 15 Push Press (75/55)
– 30 Double Unders

Class Sign In

Today’s Results (This can only be seen if you’re logged in)
[hide] 7:00AM
– Willie 5+5 (Mods: 45#, Singles)
– Chris 4+35 (Mods: Knees up, 30#, Singles)
– Marti 3+36 (Mods: Knees up, 25#, Singles)
– Tina 5+5 (Mods: 45#)
– Sam 5+37 Rx
– Lucas 5+10 (Mod: 65#)
1:30PM
– T.J. 4+5 Rx
4:30PM
– Deb 6+3 (Mods: Knees, 45#, Singles)
5:30PM
– Jeff 6+5 Rx
6:30PM
-Kade 6+37 Rx
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