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Kyla     May 30,2013
We will need some volunteers to help with the Duels event. If you are interested please shoot us or Rick an email. Thank you!


  Wednesday, September 01, 2010
Kyla
Starting today we are going to start a month long progression in strength.  This months programing is designed to increase our strength while at a minimum maintaining our other skills.  Our end goal is to complete CrossFit Total the first week of October and have significant increase in our numbers and form!  To make this happen we have to commit ourselves to getting in here and getting the work done.  Here we GO!!

ryan l
Congratulations to Zach for getting his first muscle-up tonight!

  
GRIFF
 (Time)
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

800m Run
400m Run (backwards)
800m Run
400m Run (backwards)

Please post your time as MM:SS.  Note any modifications in the ''Why not Rx'' section.
Chosen as WOD:   Fri,Apr 20,2012  Wed,Aug 24,2011  Wed,Mar 31,2010
16:36 Rx Stacie Wed,Mar 31,2010
 17:20 Rx Missy Fri,Apr 20,2012
  17:33 Rx Sarah R Fri,Apr 20,2012
10:55 Rx ryan l Mon,Jun 11,2012
 11:01 Rx Matt G Fri,Apr 20,2012
  12:04 Rx Bill Fri,Apr 20,2012

Kelly25:23 Rx
Kathy18:11 Rxbox.
Doni17:15 RxHalf distance, felt a bit to easy- step it up.
Liz N20:27 RxPR'd my time by 1:19
Eric21:17 Rx
ryan l12:19 Rxat the box
Anney22:00 Rx'ish, guestimated time
Allie Krow... 1000,800,500,500,150 row in 4:23, 3;13(?) 2:09,2:06,:53
Bev22:45 Rx

Kyla 6:46am
Be like Steve and run ''Griff'' with a smile!

Kelly 11:32am
Does it count as Rx if I *walked* backwards? LOL!


  Tuesday, August 31, 2010
  
CFP 024
 (Weight)
10 minutes to get max weighted pull ups for 5 reps.
or
Max pull ups in 5 minutes (post reps and assistance)

then

Sumo Deadlift High Pull
5-5-5

40 minute time cap for entire wod...
55#, 70,70,70 Rx ryan l Tue,Aug 31,2010

ryan l55#, 70,70,70 Rx1 arm KB SDHP
Eric25#, 135, 155,190 Rx
Kade15 pull ups Rxgreen band 75# SDHP
Anney65,70,75 Rx30 blue, 15 grn
Harvey35,95,100,100 Rx

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