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Archive for July, 2014

Thursday 7.3.2014

Complete the following for time: 21-15-9-6-3 Overhead Squat, 95#/65# Bar Burpees (not bar facing, any method of burpee over the bar is acceptable) Post time to comments.


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.  

Wednesday 7.2.2014 Happy Birthday Coach Holly

“Holly” Complete as many reps as possible in 40 minutes of : 40 reps of American Kettlebell Swings, 1.5 pood/1 pood Box Jumps 24″/20″ Toes to Bar Post reps to comments.  

Tuesday 7.1.2014

Wyk 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Post time to comments.   Army Pfc. Jacob H. “Wyk” Wykstra, 21, of Thornton, Colorado, assigned to 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry

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