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    MONDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    TUESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    WEDNESDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

    THURSDAY05:00 AM, 06:00 AM, 08:00 AM, 12:00PM, 03:30PM, 04:30 PM, 05:30 PM, 06:30PM

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W.O.D.

  • WOD

    By Coach Lunney | In WOD's | on February 27, 2017

    ** Remember to get your score submitted by 7 PM tonight! ** 17.2 Friday Night Lights Presented by BackWod Brands This Friday Night! Please make plans to come hang out and watch our athletes compete. 12 Minutes to Find Heavy Complex of: 1 Hang Squat Clean +1  Front Squat  + 1 Jerk   “Hold on […]

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  • 17.1

    By Coach Lunney | In WOD's | on February 24, 2017

    **Friday Nigh Lights Starts @ 5:30 Tonight. Invite Family and Friends and lets pack the house!! ** TEAM WOD Tomorrow @ 9 AM!! WORKOUT 17.1 or Make up Wod From This Week!! For time: 10 snatches 15 burpee box jump-overs 20 snatches 15 burpee box jump-overs 30 snatches 15 burpee box jump-overs 40 snatches 15 […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on February 23, 2017

    ** WATCH PARTY Tonight @ 7 PM for 17.1 announcement ** We will Start @ 5:30 instead of 6:30 Tomorrow Night ** No 5:30 class for the next 5 Weeks ** Sign up on Whiteboard for heat list   TEAMs of 2/3: 400 M Run Relay/ Or 500 Meter Row. **each person runs 400 or […]

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  • WOD

    By Coach Lunney | In WOD's | on February 22, 2017

    ** IF you have signed up for the open and plan on coming Friday Night Please put your Name of the Whiteboard so we can start making a heat list ** also don’t forget to sign up under our team CrossFit 413 under our affiliate as well!! If you have not go back into your […]

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  • WOD

    By Coach Lunney | In WOD's | on February 20, 2017

    ** Friday Night Lights Kicks off this Friday @ 6:30 (invite family and friends to come cheer you on ) ** Get Signed up @ games.crossfit.com under our affiliate  and Team CrossFit 413     Front Squat- 5-5-5-5-5 AMRAP 8: 40 Dubs 10 T2b 10 Front Squats (135,05) (115,75) (95,65)  

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  • WOD

    By Coach Lunney | In WOD's | on February 17, 2017

    ** TEAM WOD Tomorrow @ 9 AM!! ** COMP WOD 10 AM!! 20 Minutes to Work on Lift of your Choice !!! Snatch, Clean, Clean and Jerk, or Any Squat,   ** Take this time seriously and ask a coach if you can’t find anything to work on!   For Time: 1000 Meter Row or […]

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  • TEAM WOD

    By Coach Lunney | In WOD's | on February 16, 2017

    ** Get Signed up for the Crossfit Open!!! Everyone is encouraged to participate to test your fitness and be a part of this awesome community!!   7 Minute AMRAP:  Alt Movments 7  Hang Power Snatch (75,55)  55,35) ** 95,65 7 T2B/Knee raises 7 HSPU/HRPU Rest 3 Minutes 7 Minute AMRAP: Alternat RDS 30 Dubs 10 Pistols/ Goblet Squat […]

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  • WOD

    By Coach Lunney | In WOD's | on February 15, 2017

    Accessory Work: 3 RNFT: 10-15 Back Extensions 10-15 Barbell Sit Ups 10- 15 DB Tricep extension 10-15 DB Bench Press   20 Minute EMOM: Even: 4-8 thrusters (95,65) (75,55) Odd 4-8 Bar Facing Burpees  

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  • HERO WOD

    By Coach Lunney | In WOD's | on February 14, 2017

    7 RFT: 15 KB Swings (24,16) 15 Power Cleans (95,65) (75,55) 15 Box Jumps (24,20) U.S. Army Sgt. Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on Feb. 13, 2010 , when insurgents attacked […]

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  • WOD

    By Coach Lunney | In WOD's | on February 13, 2017

    OHS/ FS – 5-4-3-2-1   10 Minute AMRAP: 5-10-15-20-25-30…… etc Wall Ball (20,14) C2B/Pull Ups   **2 Heats

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