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Congratulations Tami & Alice

Big Congratulations to Tami & Alice!
Tami – PR’d and made 4 State Records!
Alice – (new weight class) set a State Record and Qualified for International Power Lifting Competition in Vegas!
 
DON’T FORGET!
Christmas Adopt-A-Family
Please help us help two in-need families
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Monday Workout

Skill

Pistols & Progressions
 
 

Strength

Snatch – Max
7 Minutes to build to a 1 […]

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Throw Back Thursday….

 
NIGHT OF RECORDS
Friday Night – 6:30pm
Come PR your lifts
* Deadlift
* Bench Press
* Snatch
* Clean & Jerk
* Back Squat
This is BYOB to celebrate your PR’s!!!!
 
HOLLY JOLLY IX Team Challenge
What is this?
Groups of 4, eating Paleo or Macros, staying on track through the holiday season!
Earn points for following the nutrition plan, working […]

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Celebrate!

CELEBRATE our 8th Birthday
SATURDAY, October 10th
9:00pm
WILD WEST CEDAR PARK
dynamic movement prep
Group warm up
20-30 Strict pull ups
Warm up for snatch
BN snatch grip pp + oh squat.
2 second pause.
Build to a heavy snatch in 5 minutes
snatch touch n go
10-7-5 touch n go reps rest as needed between sets
4 minutes.
Max reps Burpees to […]

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Farewell Emily!

Farewell Emily & Bryan!
Emily has been with us for a really long time! In fact, she is one of the original OG’s!
We wish you and Bryan the best in San Francisco!

NEWS
Saturday
9:30am – Open Gym with Coach  Stacey!
Sunday
12pm – Skillz & Sprintz
1pm – ReFlex Yoga

Effective March 30th
MWF – 6:30am at the […]

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Funday Friday

WEEKEND INFORMATION
Saturday
9:30am – Open Gym
10:30am – CrossFit Open 15.1

Sunday
12pm – Skillz & Sprintz
1pm – ReFlex Yoga
Dynamic Movement Preperation
Warm up 
Hamstrings
Leg Swings
Banded shoulder stretches
Row 4 minutes moderate
Last 30 seconds – 1 minute hard.
30 n 30 Ghd.
Thoracic extension
And shoulder stretches to loosen up your overhead movements.
Warm up specific movements
T2b
Snatch
Deadlift
Warm up clean and jerk […]

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