Squat Day

Wednesday, January 29th, 2014 Back Squat: 60%x10, 70%x8, 75%x8, 80%x8 Front Squat: 60%x5, 65%x5, 70%x5x2 Sets Then, 3 rounds (not for time): 5 per side Kettlebell snatches (AHAP, as heavy as possible) Farmer’s carry, 4 lengths(AHAP) It is...

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Unbroken

 Tuesday, January 28, 2014 5 Rounds: 5 Hang Power Cleans (135,95)(115,75)(65,35) 30 Double Unders(T2-bar jumps, T3-single rope skips) 10 Shoulder to Overhead 10 Pull-ups *Rest 2 minutes between rounds. As we near the CrossFit Open it is important...

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A New Week!

Workout of the Day (WOD), Monday, 1/27/14: 10 Rounds, Every Minute on the Minute(EMOM): 1 Power Snatch + 1 Overhead Squat Then, 3 Rounds: 15 Power Snatch(95,65)(75,55)(55,35) 3 Muscle Ups (T2. T3-10 pushups) Welcome to a new week!...

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AMRAPing with a Partner

Workout of the Day (WOD), Saturday, 1/25/14: Team Wod 1 from NcFitOpen 12 Minute AMRAP: 60 Power Cleans (135,85)(115,75)(55,35) 60 Burpees 60 Deadlifts (225,135)(185,115)(115,85) 60 Burpees *Alternate every 5 reps Rest 1 minute 2 minutes of max...

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Squat and Run

***No open gym this Sunday.  Come out and cheer on your coaches and fellow athletes as they compete in the NC FitOpen.*** Workout of the Day (WOD), Friday, 1/24/14: Back Squat: 60% x 10, 65% x 8, 70% x 6, 75% x 6, 80% x 6 Front Squat: 60% x 5...

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Cindy XXX

We have several athletes competing in the Radbar NcFit Open this weekend.  If you want to come to cheer your friends on and spectate you can save a few bucks by purchasing online. Buy tickets here.  Most of our athletes will be competing in the...

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Good Day!

Workout of the Day (WOD), Wednesday, 1/22/14: Snatch- Work up to a max for today Clean and Jerk – Work up to a max for today Today we will be working up to a max in the snatch and clean and jerk.  This is a max attempt at what you can lift...

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