A stronger cyclist

the birthday boy!

Looks good for a 30 year old, huh? (=

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WOD

Kevin B's bornday!

within 5 minutes find your 3-rep max deadlift

then

for time:
100 double unders
75 kettlebell swings, 24/16kg
50 box jumps, 24/20"
25 turkish get ups

compare and contrast to 30NOV2009.

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We've been talking about it and I know there's a bunch of you out there that have never seen it:

New staff uniforms!

What should our Warrior Dash uniform be?

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WOD

"LYNNE"
5 rounds for max reps:
bench press, BW
pullups

No time element to the workout. Make sure to arch your back and move in the proper ROM to avoid shoulder impingement. The only options for pullups today are unassisted (kip, strict), band, or ring row. Make sure you stretch your lats after:

This one helps

Can you see a difference?

Kevin was our Member of the Month in July! Watch for his video interview soon!

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FIGHT GONE BAD 5 is coming...

We'll be heading over to Urban CrossFit to workout that day! Want to join our team? Sign up in the gym!