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Posts tagged “CrossFit Gym

CFSR WOD 1.23.2015

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Ashley’s ready for Moxie tonight!

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Krisztian, who’s managed to escape 99% of pictures taken at CFSR (Found one)….is ready!


Lori’s ready for her first partner competition!


Warm Up – Leg Mobility

Strength – Back Squat 5 x 10

Increase weight each set

Conditioning – 15 Min AMRAP

in teams of 3

Row for Calories

Toes 2 Bar

Thrusters 95/65

All must switch at the same time, switch as often as you like!  Strateeegery, folks ;)

Mobility Wod 5

“He who has done his best for his own time has lived for all times.”


CFSR WOD 1.21.2015


Cam will be in Moxie this Weekend…and you never know, there might be a shake weight workout.


Warm Up: Medicine Ball Throws start heavy switch to light increase speed and distance of throws.

Skill: 5 minutes Double unders — It is a good day for a New PR!

Conditioning: For Time (40 Min Cap)

800 meter run

25 Air Squats

35 Pull Ups

25 Air Squats

35 Push Ups

25 Air Squats

35 Sit Ups

25 Air Squats

Hill Mile

“Friendship isn’t a big thing — it’s a million little things.”


CFSR WOD 1.20.2015

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Come see Karen B. at Moxie this Friday & Saturday!


This workout is in honor of Karen Smith who just had her birthday last week.  If you haven’t noticed she has been busy training when many might find her circumstances an adequate excuse to skip it. Recovering from a major shoulder surgery she has asked what can I do instead of what can’t I do. This workout can be done with one arm and has similarities to what Karen does everyday. If you have 2 good arms you will get to switch.  If you have one good arm use that one!  Here is to perseverance and finding a way to keep moving forward no matter what your circumstance!

When we face a limitation, it is not about pushing through the pain, it is understanding it, working with it and around it. Healing it. -Tim

Warm up: Bring Sally Up Squat

Shoulder Mobility

Efficiency: 8 Min EMOM

2 KB forward and back lunges + 2 OHS each side

Conditioning:  13 Minute AMRAP

12 DB Snatches 55/35

12 DB Box Step Ups (single dumbbell hold in one hand) 55/35

12 Single Arm DB Squat Clean 55/35

“A friend is one of the nicest things you can have, and one of the best things you can be.”


CFSR WOD 1.17.2015

6.5.2014 039 BONUS ABS!


Warm Up – Mobility with Coach Tim

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Bring Sally Back Squat 45/33

Conditioning – Open 14.3


10 Deadlifts 135/95

15 Box Jumps 24/20

15 Deadlifts 185/135

15 Box Jumps

20 Deadlifts 225/155

15 Box Jumps

25 Deadlifts 275/185

15 Box Jumps

30 Deadlifts 315/205

15 Box Jumps

35 Deadlifts 365/225

15 Box Jumps

“The best successes come after their disappointments.”

Mobility Wod #2 Avoid the PAIN CAVE…


CFSR WOD 1.13.2015

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Warm Up -

100 Ft Carioca

20 Second Runners Lunge

10 Good Mornings 45/33

Couch Stretch

Speed – 8 x 100 Meter Sprints

Skill – Hollow Rock –> Superman –> Kipping Pullups

Conditioning 3 RFT

400 m run

8 Cleans (squat) 115/75

8 Hang Power cleans 115/75

8 Push Jerks 115/75

Bonus: Reverse Tabata L-sit

“Live with no excuses and love with no regrets”


Turkey Apple Breakfast Hash | by Sonia! The Healthy Foodie

CFSR WOD 1.11.15

POSE Running clinic is TODAY 10:30-11:30 $40/$50 Non-Members

Followed by the SNATCH clinic 11:30 -1:00pm $40

There are still a few spaces left in each.

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Warm Up – 3 Rounds

10 Second Runners Lunge each side

10 Pvc Pass Thrus

10 Overhead Squats

50 Ft Death March – Light

10 Jumping Jacks

Strength – 10 min EMOM at 80% of max

1 Shoulder Press

2 Push Press

3 Push Jerk

Conditioning – 4 RFT

5 Clean & Jerk 155/115

10 Kettle Bell Snatch 53/35

200 Meter Run

(Running still sucky?  I’d stay for the POSE Clinic today….)

“Work like you don’t need the money, love like you’ve never been hurt and dance like no one is watching.”


CFSR WOD 1.10.2015

 There are 4 spaces left in the Lifting Clinic tomorrow – Snatch – 11:30 – 1:00pm

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Conditioning – Open 14.2 – Modified

As many reps in 3 mins as you can of: 2 rounds of: 10 Overhead Squats, 95/65 lbs 10 Chest-to-bar Pull-ups (minimum 3 rounds)

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.  If you did NOT complete – next round MINUS 2

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.  If you did NOT complete – next round MINUS 2

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16. Follow the same pattern until you fail to complete both rounds within 3 minutes.

Bonus Abs – Tabata Flutter kicks

“Life is ten percent what happens to you and ninety percent how you respond to it.”



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