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CrossFit Overhead Squat

Post-WOD Reading

A little post-WOD recovery reading from our hosts at Chaparral Christian Church.

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Holiday Schedule

Week of Christmas and New Year’s Eve: 24 Dec: Morning only 25 Dec:  No classes… Merry Christmas! 26 Dec: 9:00 only  31 Dec: Morning only 1 Jan: No classes

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Athlete of the month

Athlete of the Month 2014

Congratulations Jack Diamond!

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Vacation WODs

Vacation WODs

Keep moving forward, even when traveling.

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WOD for December 19th

1) 3 sets not for time of: 5-7 L- Pull-Ups 6-8 Kettlebell Clean and Jerk Row Sprint Start to 150m 2) “Karen” For Time: 150 WB (20/14#)

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20% Off Foundations in January

20% OFF Foundations in January!

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WOD for December 18th

1) Take 15-20 minutes and build to your 1RM Snatch 2) For time: 5 Shoulder to Overhead (185/125#) 10 Power Cleans (185/125#) 15 Burpees Over the Barbell 800 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead *Make sure you emphasize the load should be on the heavier side of […]

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WOD for December 17th

1) 4 sets of: 4-6 Four second Pause Front Squats -Rest 2-3 minutes- 2) 3 sets of: With a 3-minute running clock: 500m Row Max reps Dead Lift (185/135#) -Rest 3 minutes between sets-

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WOD for December 16th

1) 5 sets of: 3-5 Touch N Go Squat Cleans -Rest 1-2 minutes- 2) For Time: 21-15-9 Kettlebell Swings (2p/1.5p) Push-Ups Pull-Ups

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WOD for December 15th

1) 4 sets of: 3-5 Push Press -Rest 2-3 minutes- 2) 15min EMOM: 1st min – Row 150 Meters 2nd min – 10 HSPU 3rd min – 40 DU’s *Have athletes cut the reps down for each min if they are unable to complete. **Stagger stations if not enough rowers

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