Integrated Fitness Workout of the day April 24th 2014

by Goose April 23, 2014
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Skill/Wod A1 30×1 front squat x 2 reps, rest 30 sec A2. 6.6 c2b pull up, rest 10 sec bw clusters, rest 2-3 min x 4 sets + “Nancy” 5 rounds for time: run 400m 15 ohs (95/65) Tips Heavy front squats today! Be sure to stay locked in the abs and back today, don’t […]

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CrossFit Gym in Indonesia Raised $40,000 to Benefit Victims of Typhoon

by Pat Hanavan April 23, 2014
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Some may call CrossFit a cult but any true CrossFitter knows what that statement truly means. An outsider’s perspective can easily make the assumption that the sport is cult-like but the insider’s perspective knows that it’s all about being a part of a great, like-minded community. And from that community comes amazing stories of individuals […]

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World’s Fittest 81 year old man

by Josh Bobrowsky April 23, 2014
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  Fedor Aeksejevich Hasjanov from the Ukraine may very well be the worlds fittest man over the age of 80 years old. Check out the video below to see the man in action Lately more and more people are staying in excellent shape into their “golden” years. If the CrossFit games had a devision for […]

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Integrated Fitness Workout of the day April 23rd 2014

by Goose April 22, 2014
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Skill/Wod 2 sets: 13 burpees 1 min AB fast 13 burpees rest 4 min + (long rest) 2 sets: 5 tng power clean 1st stop sign run/PLR 5 tng power clean rest 4 min 15 strict toes to bar Tips These should be tough today so make them tough! You gotta push the pace on […]

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Watch Camille Leblanc-Bazinet easily Split Jerk Twice her Body Weight!

by Pat Hanavan April 22, 2014
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The split jerk is another complicated lift CrossFitter’s either love or hate. The Split Jerk is an overhead movement for many Olympic lifters. It teaches you to move very fast and with precision, two attributes that are crucial in all sports. Watching the lift is one thing, attempting this lift yourself is a whole different […]

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Integrated Fitness Workout of the day April 22nd 2014

by Goose April 21, 2014
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Skill/Wod A1. 6 single arm DB floor press/arm, rest 30 sec A2. 13 KB swings (tough), rest 90 sec x 4 sets + 3 sets: 10 Kb single arm DL high pull/arm 30 cal row fast rest 2:30 + 15 strict toes to bar Tips We got some pretty heavy bells that need some dusting […]

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Integrated Fitness Workout of the day April 21st 2014

by Goose April 20, 2014
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Skill/Wod A1. 32×1 back squat x 5/3/2/1, rest 30 sec A2. 5 box jump, rest 2 min x 4 total sets + 3 rounds for time: aerobic 2nd stop sign (2csr) run 10 front squat (135/95) from floor 50 double unders + 8 tgu/arm

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Integrated Fitness Workout of the day April 20th 2014

by Goose April 19, 2014
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Both gyms are closed however open gym times will be available! BP 10am SS 9am

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Integrated Fitness Team Workout of the day April 19th 2014

by Goose April 18, 2014
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Skill/Wod A. team max power clean + power jerk in 10 min (take .65 for guys to girl ratio) B. combined, take 90% of “”A”” and, as a team, accumulate max reps in 6 min (only 1 works at a time) + for time: (team must accumulate 3 min FLR over course of workout then […]

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Integrated Fitness Workout of the day April 19th 2014

by Goose April 18, 2014
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Skill/Wod A. emom: 10 min 10 inverted ring row odd 3/arm tough DB snatch even + 4 rounds aerobic: row 500m 15 kb dl high pull 12 toes to bar + accumulate 25 DB situps (tough) Tips Snap yourself under on the DB snatches, we’ve been doing a lot of these lately, so focus on […]

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