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  • In the Open: v2018

    We perform the CrossFit games Open every year rolling with whatever CFHQ and Dave Castro throw at us. Each year is new and exciting and different. We encourage all members… Continue reading

  • 02/17/2018 Saturday Workout

    Warmup Skill/Strength Week 3 Overhead Squat Workout “Bradshaw” 10 rounds for time of: 3 Handstand push-ups 225 pound Deadlift, 6 reps 12 Pull-ups 24 Double-unders 22min Time Cap

  • 02/16/2018 Friday Workout

    Lurong Living Resolution Challenge Series – Workout 1… and 5! We did this on 01/18/2018 – check out your score and try and beat it! Warmup Workout 1
LURONG Super 8… Continue reading

  • 02/15/2018 Thursday Workout

    Warmup Skill/Strength KB Clean EMOM Workout 50-40-30-20-10 Russian KB Swings Single Unders

  • 02/14/2018 Wednesday Workout

    Happy Valentine’s Day all you friends and lovers out there! Birdtown Valentine’s Day Tradition for you: The Break Up & The Makeup! Warmup Skill/Strength Wendler Week 3 Press Workout WOD… Continue reading

  • 02/13/2018 Tuesday Workout

    Warmup Group Warmup Skill/Strength Week 3 Dead Hang Pullups Bent Over Row 12min EMOM Workout 21-15-9 Snatch (135/95) CTB Pullups For Time / 11min Time Cap Group After Party

  • 02/12/2018 Monday Workout

    Warmup Skill/Strength Week 3: Deadlift Workout 20 min EMOM Even: 5 x R thruster DB 5 x L thruster DB Odd: ROW cal 20/15

  • 02/03/2018 Saturday Workout

    Warmup Workout “Rowing Kelly” 400m Row 30 Box Jumps (24/20) 30 Wall Balls (20/14) x 5 RFT

  • 02/02/2018 Friday Workout

    Warmup Skill / Strength Snatch Workout 10 Overhead Squats (95/65) 10 Toes to Bar x 3 Rds 15 OHS 15 T2B x 2 Rds 20 OHS 20 T2B x 1… Continue reading

  • 02/01/2018 Thursday Workout

    Warmup Skill / Strength Week 1 Wendler (orange sheet) Warmup: empty barbell, 5 x 50% Working: 5 x 65% WM, 5 x 75% WM, ME x 85% WM Deadlift Workout 20min EMOM… Continue reading

 

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