WOD: “Barbara”
5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest 3 minutes between rounds

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Big welcome to Ned and Emily who dropped in for a WOD today and survived Barbara! Great job guys and good luck on your golf game tomorrow!!!

Today was Hogan’s last day as he heads back to school next [...]

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WOD:
Deadlifts
1-1-1-1-1-1-1

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WOD: “Helen”
In the words of CrossFit Endurance: “You don’t understand cardio until you’ve done Helen.”

3 Rounds for time of:
400m Run
21 KB Swings 55/35lb
12 Pull-ups

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WOD:
Leg Crank
10 HSPU
Leg Crank
8 HSPU
Leg Crank
6 HSPU

Leg Crank:
20 Squats
20 Lunges
20 Jumping Lunges
10 Jumping Squats

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Registration is now open for the Mid-Atlantic Hopper Challenge scheduled for Sat. Oct. 17th. They already have 50 people registered, so don’t wait! We already have a few people committed to do it. Are you up for it? More info here: Mid-Atlantic Hopper Challenge Let’s get a group together and represent!

Speaking of challenges, we have [...]

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Registration is now open for the Mid-Atlantic Hopper Challenge scheduled for Sat. Oct. 17th. They already have 50 people registered, so don’t wait! We already have a few people committed to do it. Are you up for it? More info here: Mid-Atlantic Hopper Challenge Let’s get a group together and represent!

Speaking of challenges, we have [...]

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Registration is now open for the Mid-Atlantic Hopper Challenge scheduled for Sat. Oct. 17th. They already have 50 people registered, so don’t wait! We already have a few people committed to do it. Are you up for it? More info here: Mid-Atlantic Hopper Challenge Let’s get a group together and represent!

Speaking of challenges, we have [...]

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WOD:
Push Jerk
1-1-1-1-1-1-1

Mary got in her first WOD today and did an awesome job on the Push Jerk!

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WOD:
800m Run
20 Mule Kicks
400m Run
30 Push-ups
200m Run
40 KB Swings
100m Run
50 Sit-ups

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WOD:
Row 500m
21 Push Press 115/85lb
Row 500m
18 Push Press
Row 500m
15 Push Press
Row 500m
12 Push Press

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Welcome to Eric and Anne who are visiting from California!

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