Fri, Nov 28 WOD

Today We Will Be Holding One Class @ 10a.m.

This WOD will be done in Teams of 2

3 min AMRAP
5 Backsquat (225/155) *from rack*
5 Muscle Up

-3 min rest-

3 min AMRAP
30 Double Unders
4 C&J (155/105)

-3 min rest-

3min AMRAP
5 Power Snatch (95/65)
15 Air Squat

-3 min rest-

3 min AMRAP
10/7 cal Row
7 Burpee

-3 min rest-

15 min AMRAP
20 OHS (45/35)
20 Backsqauts (45/35)
350m run

* Make sure you DO NOT drop an empty bar on the ground. It needs to be put down not dropped. *

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Thurs, Nov 26 WOD

Happy Thanksgiving Everyone!

We’ll be CLOSED for today and we will be open Fri, Nov 27 @ 10am for a post Thanksgiving Meal Burn-off Session.

Sat, Nov 28 We’ll Be Open For A 9am Team WOD

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Wed, Nov 26 WOD

10-9-8-7-6-5-4-3-2-1 Reps For Time

Games Box Jump (24/20) ; (30/24)

Dead Lift (225/155)

Pull Up ; Bar Muscle Up (5-4-3-2-1-1-2-3-4-5)

*Time Cap 20 Minutes*


Thanksgiving Schedule

Wed, Nov 26: 6am, 11am, 12pm, 430pm, 530pm, 630pm

Thurs, Nov 27: CLOSED

Fri, Nov 28: 10am Class Only

Sat, Nov 29: 9am Class Only

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Tues, Nov 25 WOD

18 Min AMRAP

8 Hang Power Snatch (95/65)

12 Burpee over Bar

18 Wall Ball (20/14)

25 Sit Up




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Mon, Nov 24 WOD

3 Rounds For Time

10 Front Squat (135/95) ; (185/115)

20 Pull Up

40 Double Under


Today concludes the end of the Turkey Challenge. Everyone did an awesome job and we had a bunch of NorCo member down there supporting! Big props to Christina, KC, Beth, and Cait! I’m pretty sure they PR’D multiple times during there snatch WOD where they Power snatched #105. By personal record i mean they snatched more weight then they ever have multiple times! Great job ladies! Congrats to Paul, J-Mart, Christina, KC, Beth, Kallie, Steve, Cait, Propes, Lauren, KD, Geb, and Russ for an awesome showing this weekend.

Heres how they finished up:

Beth, Kallie, Steve: 15th

Propes and Cait: 9th

Christina, KC, J-Mart, Paul: 40th

Russ, Geb, KD, Lauren: Withdrew

There was a WOD on Sunday where there was a pull up with a spinning bar. As Lauren was performing her pull-ups she slipped off the bar and fell on her back. Battling previous back injuries she slipped off the pull up bar and landed on her back where her injury was. She was taken by ambulance to the local hospital for evaluation. She did not break any bones in her back and was released the same day. She’s battling some severe pain but everything looks very promising.

She’s tough as nails and we are all expecting her to return stronger than ever!



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Sun, Nov 23



Everyone did an awesome job yesterday at the Turkey Challenge. Today is the last day so if your thinking about coming down CLICK HERE for location ect. I’ll be down there so if anyone needs help finding the place or where everyone is call me.

Heat Times:

Beth, Steve, Kallie: 10:40am, 2:25pm

J-Mart, Paul, Christina, KC: 9:00am, 12:45pm

Russ, Lauren, Kayla, Geb: 12:00pm, 3:45pm

Propes, Cait: 11:20am, 3:05pm


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Sat, Nov 22

9am WOD!


Good luck this weekend as Russ, Geb, Lauren, Kayla, Christina, KC, J-Mart, Paul, Steve, Beth, Kallie, Cait, and Propes compete at the Turkey Challenge at MBS CrossFit!

Heat Times:

Russ, Geb, Lauren, Kayla: 11:12am & 3:58pm

Christina, KC, J-Mart, Paul: 10:18am & 2:36pm

Steve, Beth, Kallie: 10:18am & 2:36pm

Propes, Cait: 9:24am & 1:48pm

Click HERE for information on WODS, Locations, Ect. If you are planning on coming down and have any questions feel free to call me. I’ll be down there all weekend.

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Fri, Nov 21 WOD

5 Rounds For Time

10 Dead Lift (135/95) ; (185/115)

5 Hang Power Clean (135/95) ; (185/115)

10 Pull Up ; 10 C2B

-End With-

50 Burpee


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Thurs, Nov 20 WOD

18 Min AMRAP

12 Front Rack Lunge (95/65)

20 Games Push Up

25 Lateral Jump Over Bar

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Wed, Nov 19 WOD

6 Rounds For Time

1o KB Swing (53/35) ; (70/53)

10 Burpee T2B


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