Monday 2.16.15

Posted on 16. Feb, 2015 by in WOD with GOD

The definition of uniqueness is, being the only one of its kind; remarkable; extraordinary.  That is how God feels about you.  There is no one like you.  He thinks you are remarkable and extraordinary.  Despite what you are told by others.  If you have been subject to someone always picking you apart, remember you were designed by a Creator for something special.  You are unique. 

 Parents see this in their children.  One child may be more stubborn, driven to achieve their goals.  While another is more laid back and doesn’t get in a hurry for nothing.  Do you love one more than the other based on their strengths and weaknesses?  No.  Neither does God.  He created you for a purpose and gave you the qualities for a reason.  “Stand at the intersection of your affections and successes and find your uniqueness”M. Lucado.  You were created for a purpose, to serve the Lord and through your gifts utilize them to honor Him.

you also, like living stones, are being built into a spiritual house to be a holy priesthood, offering spiritual sacrifices acceptable to God through Jesus Christ.
1 Peter 2:5

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Monday 2.16.15

Posted on 15. Feb, 2015 by in WOD2


As many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155/100)
12 Push Ups (deload)
15 Box Jumps (24/20)

Compare to 7.6.14

1) 4 rounds not for time of:

DB Incline 8-12 reps
10 KB One Arm Bent Over Rows (10 each)

Monday Schedule:

-No CrossFit Kids today
-We will tentatively be on regular schedule today.  With forecast looking increasingly snowy/icy, please check the comment section or social media for updates on afternoon classes.

“I love snow for the same reason I love Christmas: It brings people together while time stands still. Cozy couples lazily meandered the streets and children trudged sleds and chased snowballs. No one seemed to be in a rush to experience anything other than the glory of the day, with each other, whenever and however it happened.”~Rachel Cohn

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Sunday 2.15.15

Posted on 14. Feb, 2015 by in WOD2


Rest Day

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Saturday 2.14.15

Posted on 13. Feb, 2015 by in WOD2


Teams of 2 complete:

As many rounds and reps as possible in 20 minutes of:

75 Wallballs (20/14)
60 Box Jumps (24/20)
45 Toes to Bar
30 Power Snatches (135/95)
15 Muscle Ups

2015 Regional Venues Announced

“If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them.”~Bruce Lee

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Friday 2.13.15

Posted on 12. Feb, 2015 by in WOD2


For time:

50 Power Clean and Jerks (155/105)

Rx’d + (185/125)

Compare to 10.13.14

1) Bench Press 10-5-10-5

2) 3 rounds not for time of:

3 Way Push Ups x 7-12 reps

Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing and perfect will.~Romans 12:2

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Thursday 2.12.15

Posted on 11. Feb, 2015 by in WOD2


3 rounds of:

As many rounds and reps a possible in 4 minutes of:

7 Chest to Bar Pull Ups
9 Overhead Squats (95/65)
20 Double Unders
Rest 1 minute between rounds

Rx’d + (135/95)

1) Back Squat 3 x 7

2) 3 x 15 GHD Sit Ups

The CrossFit Games Open 101: From Signing Up To Submitting A Score Plus Everything Else You Need To Know

How To Succeed In Your First CrossFit Games Open

“Cherry picking”… From Wikipedia: The term is based on the perceived process of harvesting fruit, such as cherries. The picker would be expected to only select the ripest and healthiest fruits. (in CrossFit terms…it means checking the website for a desireable WOD before deciding if one should come in that day…!)

“Happiness is an attitude.  We either make ourselves miserable, or happy and strong.  The amount of work is the same.”~Francesca Reigler

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Wednesday 2.11.15

Posted on 10. Feb, 2015 by in WOD2


Teams of 2 complete the following for time:

3 rounds of:

200 M Run
400 M Run
600 M Run

One partner runs while other partner rest.

Compare to 8.20.14

The Sport Like Quality Of CrossFit-Video

“If you complain about the world moving too fast, slow down.”~Mike Dolan

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Tuesday 2.10.15

Posted on 09. Feb, 2015 by in WOD2


As many rounds and reps as possible in 7 minutes of:

3 Power Cleans (185/125)
7 Box Jumps (24/20)

Rx’d + (225/155)

1) Deadlift 3-3-3-3-3

2) 5 rounds not for time of:

Max reps Strict Ring Dips
Max reps Strict Chin Ups

Fitness Lessons for the 40+ Athlete

Congratulations to Joe and Melissa Mariano on the birth of their new baby girl Kaitlyn Grace!!!!

No one has ever seen God; but if we love one another, God lives in us and his love is made complete in us.~1 John 4:12

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Monday 2.9.15

Posted on 08. Feb, 2015 by in WOD2


As many rounds and reps as possible in 5 minutes of:

9 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 4 minutes of:

7 Thrusters (95/65)
5 Burpees
Rest 2 minutes

As many rounds and reps as possible in 3 minutes of:

5 Thrusters (95/65)
5 Burpees

Rx’d + (115/80)

1) Teams of 2 alternate to complete as many rounds and reps as possible in 7 minutes of:

1-2-3-4-5-6-7 reps of:

Toes to Bar

“It is a sublime thing to suffer and be stronger.”~Henry Wadsworth Longfellow

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Sunday 2.8.15

Posted on 07. Feb, 2015 by in WOD2


Rest Day

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