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A Crossfit Blog

Monday, January 22, 2018

Just a reminder we have two events approaching. Don’t forget to get signed up for: Winter Wonderlift – our in-house weightlifting meet on February 17th. Sign- up forms in the gym. The CrossFit Open – worldwide CrossFit event beginning February 22nd. Sign up here. All levels welcome to both events. Mobility 1min Pigeon R/L 2min …
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Thursday, January 18, 2018

Mobility 2min Wall Straddle 2min Hamstring Smash R/L Warm-Up 2 Rounds: 10 Wall Squat 10 Body Row Pre-WOD Back Squat 2 reps EMOM 8min WOD Complete as many rounds as possible in 12 minutes of: 5 hang power snatches (75/55) 10 overhead walking lunges (on spot) (75/55) 5 chest-to-bar pull-up    

Wednesday, January 17, 2018

Mobility 2min KB Bottom position drill 2min TFL Smash L/R Warm-Up 2 Rounds: 10 Dynamic Squat 10 Scapula Retraction 10 Downward Dog Push-up Pre-WOD Clean and Split Jerk 1 EMOM 8min WOD 21-15-9 reps for time of: Push Press (115/75) Box jumps (24/20)  

Tuesday, January 16, 2018

Mobility Group Warm-Up Pre-WOD 3 Rounds: 1min Tuck Crunch 1min Single Leg Bridge (30sec L/30sec R) 1min Plank Hold 1min rest WOD Complete as many rounds as possible in 20 minutes of: 20 dumbbell full clean (35/25) 60 double-unders  

Monday, January 15, 2018

Two action items for the next few weeks: Sign up for Winter Wonderlift the in-house weightlifting meet held on Saturday, February 17th at 10am. Sign up for the Reebok CrossFit Games Open here. More info on this to come. Mobility 1min Lunge R/L 1min Pigeon Stretch R/L Warm-Up 2 Rounds: 10 Scapula retraction 10 OHS …
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Friday, January 12, 2018

Please save the date Saturday, February 17th  as we will be hosting our in-house Winter Wonderlift 2018 Weightlifting Meet. This is an opportunity for you to test your Snatch and Clean and Jerk maxes in a mock-competition against your fellow Vortexers. Sign-up forms are available in the gym! All levels welcome 🙂 Mobility Choose 2 …
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Thursday, January 11, 2018

Please save the date Saturday, February 17th  as we will be hosting our in-house Winter Wonderlift 2018 Weightlifting Meet. This is an opportunity for you to test your Snatch and Clean and Jerk maxes in a mock-competition against your fellow Vortexers. Sign-up forms available in the gym! All levels welcome 🙂 Mobility 1min Chest Smash …
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Wednesday, January 10, 2018

Please save the date Saturday, February 17th  as we will be hosting our in-house Winter Wonderlift 2018 Weightlifting Meet. This is an opportunity for you to test your Snatch and Clean and Jerk maxes in a mock-competition against your fellow Vortexers. Sign-up forms will be available in the gym later this week! All levels welcome …
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Tuesday, January 9, 2018

Please save the date Saturday, February 17th  as we will be hosting our in-house Winter Wonderlift 2018 Weightlifting Meet. This is an opportunity for you to test your Snatch and Clean and Jerk maxes in a mock-competition against your fellow Vortexers. Sign-up forms will be available in the gym later this week! All levels welcome …
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