Wednesday 2.8.17

“Holy Sheet” (Re-Do from 7/26/2013) 0:00 – 5:00 Max Effort Wallballs 5:00 – 7:00 REST 7:00 – 11:00 Max Effort Burpees 11:00 – 12:30 REST 12:30 – 15:30 Max Effort AKBS 15:30 – 16:30 REST 16:30 – 18:30 Max Effort Push Press 18:30 – 19:00 REST 19:00 – 20:00 Max Effort Double Unders

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Tuesday 2.7.16

Awesome Job Everyone! Please stay updated with the website in the morning. There is a possibility of morning classes being cancelled due to the weather. We will keep you updated ASAP! OLYMPIC: Snatch Pulls w/s: 3×3 @ HAF OLYMPIC: Snatches w/s: 4×2 @ Increasing (Do not have to be TnG) CORE For Quality 30-20-10 GHDSU/V-Ups […]

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Monday 2.6.17

Hope your bodies are well rested, everyone stayed safe and everyone feels good. New week ; ) STRENGTH: Thruster w/s: 5×4 @ Increasing (From Rack) METCON: “The Gargoyle” AMRAP11 9 Squat Cleans 40 Double Unders 7 Hang Power Clean 40 Double Unders 5 SDLHP Level 3: 135/95 Level 2: 115/75 Level 1: 95/65

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The Open Is Upon Us!

Hey all… the Open is here! A bunch of us are already signed up (if you are make sure you join the OSA gym and OSA team). To sign up go here: https://games.crossfit.com/ Anyone with any questions about the open and signing up ask a coach.  CHECK OUT THIS VIDEO:   The Open is an […]

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NO YOGA TOMORROW!

Make sure you guys check the ZenPlanner Calendar for all classes including Yoga. There’s no Yoga class Sunday 2/5/17. You need to buy a Yoga package in order to attend Yoga classes. No one can show up without signing up, and you can’t sign up without buying sessions. If you want to pay cash, instead […]

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