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Workout of the Day: Tuesday, 4.7.15

Spring Brotal We’re hosting the 2nd annual CrossFit BRO-tal on Friday, May 8th – in which we eschew the classic Total movements (squat/press/deadlifts) in favor of some, well, bro-ier stuff (bench press, clean, and overhead squats). Keep an eye on the event page, FB,  and Mindbody for specific heat times – we’ll be running them in […]

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Workout of the Day: Sunday, 3.8.15

WORKOUT OF THE DAY: MOVEMENT PREP: lax ball calves 1 min/side, wall quad/spiderman 1 min/side 30ft toy soldier, 30ft broad jump, 30ft inchworm w/3 sec hold in extension EMOM x 5 minutes 15 strokes on the erg – the first 10 strokes should include a sprint start then settling into a tough 500m pace, then 5 more strokes […]

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Workout of the Day: Saturday, 2.28.15

(Sort of) Weekly Bulletin of Open-Related Opportunities COMPETITOR TEAM PRACTICE: Athletes who plan on completing open workout 15.1 during this time must be prepared to have someone judge you.  MOVEMENT PREP: General Mobility for 5 minutes. w/monster band below the knee: 30ft lateral walk, 10 glute bridges, 10 air squats x 2 sets 10 t’s […]

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Workout of the Day: Tuesday, 2.17.15

 Congratulations to January’s Member of the Month Luis!   WORKOUT OF THE DAY: MOVEMENT PREP: Lax ball glutes 2 min, lax ball to upper trap in glute bridge 10/side 30ft inchworm, 30ft crab walk forward, 30ft bear crawl, 30ft broad jump, 30ft seal walk :) STRENGTH: A1. Deadlift @ 80% x 1 rep x 4 sets, […]