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Archive for July, 2014

Saturday 7.12.2014

Open Gym 11am-2pm On Ramps 10am-2pm Yoga 10:15am-11:15am   Good Luck and Good Times to Coach Holly and Jeremiah who will be competing in the ‘Mercia Games at CrossFit Castlewood from 8am to 3:30pm

Friday 7.11.2014

For time: 1mile run 50 Burpees 800m run 40 double unders 400m run 30 Cals on Rower 200m run 20 Box Jumps 100m run 10 Broad Jumps Post time to comments.

Thursday 7.10.2014

2 rounds Banded Russian Kettlebell Swing 33 reps, 1 pood 3 reps Bar Muscle Ups Post time to comments.

Wednesday 7.9.2014

3 Rounds 20 Double Unders 20 Wall Balls, 20#/14# 20 Snatches, 115#/85# 20 Handstand Push ups Post time.

Tuesday 7.8.2014

4 Rounds 30 Pull ups Shuttle Run 50m, 4 lengths Post time to comments.

Monday 7.7.2014

5 Rounds Shoulder to Overhead 2 reps, 185#/105# Back Squat 7 reps, 185#/105# Power Clean 7 reps, 185#/105# Deadlift 14 reps, 185#/105# For time.   Post time to comments.

Sunday 7.6.2014

Rest Day Closed

Saturday 7.5.2014

Closed for Holiday


JULY 4th CROSSFIT DOG FIGHT HOLIDAY HOURS! FREE WOD OPEN TO THE PUBLIC! 10am to 12pm   First 5 New Members to Enroll get 30% off of “ON RAMP” package.   “Loredo” Six rounds for time of: 24 Squats 24 Push-ups 24 Walking lunge steps Run 400 meters Post time

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CFDF Healthy Eating Challenge

Crossfit Dog Fight First CFDF Healthy Eating Challenge Become a healthier you! All CrossFitters enjoy a little competition so why not get a jump start on your healthy eating by competing against your friends. Whether you are an avid health food eater or having trouble getting started, join us and

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