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Thursday 12-15-16
Thursday 12-15-16***REMINDER*** Holiday Party this Saturday 6:30pm @ Wild Goose Tavern A. For Completion 2000m Row 200 Double Unders 200m Sandbag Carry 20 Tire Flips B. 100
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Thursday 12-22-16
Thursday 12-22-16***REMINDER: Click HERE for our holiday hours this week!*** A. 3×3 Rope Climbs B. 1000m Row Then 5 Rounds 10 GHD Sit-ups 15 Box Jumps 24/20 20 KB Snatch 53
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Thursday 12-29-16
Thursday 12-29-16A. 3 Rounds NFT 10 Ring Dips 50 Double Unders 10 Strict Pull-ups B. 100 Burpees for time C. Core/Mobility
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Thursday 1-5-17
Thursday 1-5-17A. Weighted Step-ups 4×10(you choose weight) B. For Time Row 1000m Then 4 Rounds 5 Muscle-ups(Sub 5 pull-ups, 5 ring dips per round) 50 Double Unders(Sub 1
View ArticleJanuary Challenge – CrossFit Newport Beach
January Challenge 25 Calorie Assault Bike 100 Double Unders Modified will be 200 singles. Easy, right? It’s usually the ones that sound the easiest that end up the worst! FREE MONTH FOR A FRIEND! As an...
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Wednesday 1-11-17
Wednesday 1-11-17A. Back Squats 2×4@65% 2×3@75% 2×2@85% 2×1@90% B. 5min 500m Row Time Remaining AMRAP 10 Over the Bar Burpees 10 Push Press 135/95 Rest 2min 5min 500m Row T
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Wednesday 1-18-17
Wednesday 1-18-17A. Strict Press 5×5@70% B. #WCW “Helen” 400m Run 21 KB Swings 53/36 12 Pull-ups 3 Rounds Or “Fat Helen” 70/53 C2B C. Core/Mobility
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Tuesday 1-24-17
Tuesday 1-24-17A. 3 Rounds NFT 5 Man Makers 10 Pistol Squats 15 GHD Sit-ups B. 6 Rounds 400m Run 1min Rest Between Rounds During rest 6 Strict Pull-ups C. Mobility
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Thursday 2-2-17
Thursday 2-2-17A. Single Arm DB Row 5×10 B. For Time 1000m Row 50 Sit-ups 40 KB Swings 53/35 30 Overhead Walking Lunges 45/25 20 Burpees to a Plate 100 Double Unders 20 B
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Tuesday 2-21-17
Tuesday 2-21-17***REMINDER: Friday Night Lights @ 5:30pm this week to kick off the CF Open! If you haven't already, you can sign up HERE. Our normal 5 and 6pm class on th
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Tuesday 2-28-17
Tuesday 2-28-17A. Single arm KB/DB Row 4×10 B. 500m Row Then 3 Rounds 10 HSPU 15 GHD Sit-ups(sub V-ups) 50 Double Unders Then 500m Row C. Mobility
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Wednesday 3-8-17
Wednesday 3-8-17A. Over Head Squats 2×4@65% 2×3@75% 2×2@85% B. #WCW “Helen” 3 Rounds 400m Run 21 KB Swings 53/36 12 Pull-ups or “Fat Helen” 3 Rounds 400m Run 21 KB Swings
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Thursday 3-16-17
Thursday 3-16-17A. 3 Rounds NFT 10 HSPU(or 30sec handstand hold) 15 Toes 2 Bar B. 12min AMRAP Row 1000m With time left 5 Burpees to a Plate 45/25 10 Ground 2 Overhead with
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Monday 5-15-17
Monday 5-15-17A. Front Squat 1RM B. 3 Rounds 10 Power Snatch 115/85(adv 155/105) 10 Over the Bar Burpee 100 Double Unders
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