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  • Thursday WOD

    9/18/2014 wod Let’s have a great day in the gym. Today’s wod: A) General Warm up B) Weighted pull ups 4×5 ** If you do not have strict pull-ups work on those, otherwise add weight to make it challenging C) HSPU complex (2 rounds) 15 strict HSPU rest 1 min 15 Parallete HSPU rest 1 min 20 HSPU rest 3 min and repeat D) Deadlifts 8×3 increasing ** last few sets you should be going for a new 3RM  ...
  • Happy Bday WOD

    9/17/2014 WOD This is a special Happy Bday WOD for James and Kristi, as devised by the evil programmer Adam.  Enjoy! Today’s WOD: For time 800 m run 84 air squats (year Kristi was born) 76 jumping pull ups (Year James was born) 400 m run 38 TTB (James age) 38 KBS 300 m run 30 Burpees (kristi age) 30 push press (135/95)(95/65) 200 m run 23 Box jumps (1976 added up is 23) 22 Front Squats (135/95)(95/65) (1984 added up is 22) 100 m run 9 muscle ups/dips (month of birthdays) 9 cal row...
  • Congrats to the August Athletes of the Month

    9/16/2014 WOD A big Congratulations to both Jessica Levy and Richard Starkey on being nominated August Athletes of the Month.  Through hard work and dedication towards their training in and out of the gym, they both have reaped the rewards from that hard work. Jessica came to us looking for strength and better health, she has definitely made the right progress and is well on her way towards establishing a lifetime of strength and wellness. Starkey is a different story.  Always the loudest in the morning, he definitely keeps up with his booming voice.  A late starter in the exercise...
  • Possible change of date for Gator CrossFit Fitness Event

    9/15/2014 WOD Hope everyone had a wonderful weekend.  It has come to my attention that I scheduled the Gator CrossFit Games for Sunday, October 26th.  I’ve heard a few people say they are doing the Savage Race that Saturday.  Is Sunday good for most everyone?  I know people go to Church on Sunday morning, but would this be a good day still for people.  Send me an email and let me know what you think. We can always make it for October 25th, but I would like to know from those that are planning on competing, if you are doing...
  • Hero WOD

    9/14/2014 Today’s WOD: Hero WOD Sunday “Hansen” 5 Rds 30 KBS (70/53) 30 Burpees 30 GHD sit ups   Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew     Hero WOD Sunday “Hansen” 5 Rds 30 KBS (70/53) 30 Burpees 30 GHD sit ups   Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by...

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