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Saturday 05/03/14 Posted by admin on May 2, 2014 • No comments

Teams of 2, 25:00 cut-off

400m Run Together
50 KB Swings Each
————
20 Rounds of Cindy as a Team
————
400m Run Together
50 KB Swings Each

049

 

Friday 01/31/14 Posted by admin on January 30, 2014 • No comments

Heavy “Nasty Girls”
3 rounds:
50 Squats
7 Muscle-Ups
10 Hang Power Clean 185m/135w

15:00 Cut-Off

*Sub 14 Ring Dips for MU’s
*No Bands, Sub Box Dips

 

Saturday 12/14/13 Posted by admin on December 13, 2013 • No comments

Looking for something to do today? You’ve got individual competitors and a team competing at the All Cities Open from Grapevine CrossFit! The individuals lucked out and are ALL in the same heat so you can see them all at once!

“Partner Cindy”
AMRAP 20:00

Pace Setter: 400m run

AMRAP “Cindy”
5 Pull-Ups
10 Push-Ups
15 Squats

-While one partner is running a 400m run, the other is completing the AMRAP. They will switch when the other partner returns from the run and continue this sequence for 20 minutes.
-No bands, substitute ring rows

 

Saturday 10/12/13 Posted by admin on October 11, 2013 • No comments

Will be done in teams of 2, 30 minute cut-off.

“Loredo”

Six rounds for time of:

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

First posted December 31 2012

Saturday 10/05/13 Posted by admin on October 4, 2013 • No comments

In teams of 4:

200 Straight Leg Sit-Ups
100m Buddy Carry
200 Squats
100m Buddy Carry
200 Lunges
100m Buddy Carry
200 HR Push-Ups
100m Buddy Carry
200 Wall-Balls
100m Buddy Carry

*One person working at a time on movements, split equally
*One “pair” carrying at a time
*Sub OH Plate Carry for Buddy Carry

 

Saturday 08/31/13 Posted by admin on August 30, 2013 • No comments

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.
“Hotshots 19″
Six rounds for time of:
30 Squats
135 pound Power clean, 19 reps
7 Strict Pull-ups
Run 400 meters
*Due to the size of our 9am class, this will be done partner style. Scaled options will be discussed during warm-up.
*If you want to do this individually you will need to come to open gym 10am-12pm.

 

 

Thursday 07/04/13 Posted by admin on July 3, 2013 • No comments

Happy July 4th! Only 2 work-outs today at 9am and 10am. Happy Birthday Krystal D.!

“Loredo”

Six rounds for time of:

24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82d Airborne Division, based in Fort Bragg, NC, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device.

He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.

First posted December 31 2012