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Workout of the Day: Sunday, 5.4.14

Sunday Benchmark Wallball science at it’s finest. Movement Prep:  Track Warmup Skill: Box Jump and WallBalls, work on accuracy and consistency. Conditioning: “Kelly” 5 rounds for time 400m Run 30 Box Jumps (24/20) 30 Wallballs (20/14)

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Workout of the Day: Friday, 4.18.14

Saturday’s Bring a Friend Session is being moved from 9am to – 11am – this week. Only the best of friends CrossFit together. Also tonight is Ave’s and Cassie’s going away party.  Festivities will begin following our night classes.  Stop by, and bid farewell to some stellar people.  Friday SMR: Lax Ball Glutes, 10 passes/side […]