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I’m very proud to announce that Alison, Andrew and Meghan all did an awesome job at the 631 competition!  They were all in the scaled... Read More

The 2014 CrossFit Games Open has begun!!  What a great day judging those who came out to tackle the 14.1 Open workout.  I’ll be judging... Read More

So the CrossFit 2014 Open 14.1 has been announced.  It just so happens that it’s a repeat of the 2011 Open wod 11.1 …. that... Read More

STRENGTH: back squats 5 @ 75% 3 @ 80% 3 @ 85% 1 @ 90% 1 @ 90% CrossFit WOD: 3 rds: 500 meter row... Read More

STRENGTH: 3 position snatch (floor, knee, mid thigh) 60% x 3 Work on form, mechanics and technique before loading up the bar.  The percentage is... Read More

STRENGTH: deadlift 3/3/3/3/3 CrossFit WOD: 3 rds: 20 kb swings 53#/35# RX+ 70#/44# Level 1 26#/18# 15 goblet squats (use same weight) 3 rds: 20... Read More

STRENGTH: split jerk 7/5/3/1/1/1 CrossFit WOD: “Boss Man” (last posted 9/23/13) amrap 15 min: 15 sdhp 95#/65# RX+ 115#/85# 10 push press (same weight) 30... Read More

Please get to class on time.  We’ll be doing a group warm up!! CrossFit WOD: amrap 20 min: 3 bear complex 135#/85# lunge the length... Read More

Today I created a team for the Open.  I added all of our peeps that registered.  So far we have about 14 registered.  The Open... Read More

Just a reminder, if you want to order from Muscle Up Paleo, do it before midnight tonight! CrossFit WOD: 15 minute clock starts: 1000 meter... Read More