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  • Hero WOD Sunday

    5/24/2015 WOD Today’s WOD: Hero Wod Sunday: “Blake” 4FT: 100ft Walking Lunge with 45#/25# plate overhead 30 Box Jumps (24/20) 20 WB(20/14) 10 HSPU U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman....
  • Weekend schedule

    5/22/2015 WOD This weekend, we’ll be celebrating Memorial Day on Monday.  The gym will only be open for a group class this Saturday and Sunday. We have rescheduled the Rock Climbing WOD for next Saturday as a lot of people are out of town this week who would like to go. Have a great weekend! Today’s WOD: A) Hip and Ankle Mobility B) “Filthy 50” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings, (35#) 50 Walking Lunge steps 50 Knees to elbows 50 Push press (45#) 50 Back extensions/ or supermans if GHD unavailable 50 WB (20/14) 50...
  • A new addition to the gym

    5/21/2015 WOD It’s finally done.  After talking about it since we have opened, you can now train outdoors just in time for the summer heat. We have three sets of pull-up bars.  One at 7 feet, one at 7.5 feet and one at 8 feet. Until further notice, there is absolutely no kipping on the bars.  We still need to fortify the uprights so that they do not shake as much as they are now. Don’t worry, they are firmly cemented in the ground and built with sturdy 4 x 4 wood posts. We are the only CrossFit gym in...
  • It’s Memorial Day Murph this Monday

    5/20/2015 WOD Come join us for Memorial Day Murph this upcoming Monday at Dynasty CrossFit.  If you have not purchased a shirt, it’s ok.  We still want you to come this Monday and workout with us. All members of both gyms are free to do Murph. They’ll be a scaled version called Smurph, which is half the run and reps of the whole workout.  Each year we have several people do this version, so everyone is welcome and able. First heat starts at 9am sharp.  We’ll have two waves. If you are planning on attending and did not email Sherman...
  • Join us for some rock climbing this Saturday

    5/19/2015 WOD This upcoming Saturday, we decided to take the workout to a place not unlike what you do in the gym… it’s time for a rock climbing. With all the gripping and pullups that you do in the gym, you’ll fit right in with your ability and strength to do some bouldering and rock climbing on the wall. The gym will not be open on Saturday.  The cost to just do bouldering for the whole day is $1-/50. If you want to do some rock climbing with ropes as well, it’s an additional $5.  This includes shoes. Whomever wants...

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