Month: January 2014

SATURDAY 1.27.14 WOD

“Should You Foam Roll?  Do You Know What DNIC Is?” – Jake McCrowell, Tabatta Times CROSSFIT OPTION: 2 Rounds For Max Reps/Cals: 2 Minutes of Rowing (Cals) 1 Minute of Rest 2 Minutes of Wall Balls 1 Minute of Rest 2 Minutes of Burpees 1 Minute of Rest 2 Minutes of Alternating Step Ups 1 …
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Don’t Make Me Post My Shoes Again! CF SALE FEB 2!

Gentlemen. Ladies.  Don’t make me post a picture of my gross, ratty sneakers again.  Head to the Westchester Mall any time between 2 and 4 pm Sunday to take part in the Reebok store sale.  No need to RSVP at this point if you haven’t already.  Just get into your car and head to the …
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ALANA (A-ROC) CFS BABY SHOWER RECAP!

This past weekend we turned the 11am Sunday class into a surprise baby shower for the Roc family.  The class sweated through the WOD ‘Baby Roc’ with expecting parents Alana and coach J-Roc.  Then we munched on some paleo and some not so paleo treats. Congratulations to the parents to be, and we can’t wait to meet …
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WEEKLY PR SUMMARY

This week we have a lot of PRs. The majority of them came from the Sunday Oly Class. In other words, if you want to see improvement in your lifting numbers, start getting to the Sunday Oly Class with Skank. Snatch: Clebber 160 Thais 80 Tall Mike 115 Brain W. 170 C+J: MJ 120 Doug …
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FRIDAY 1.31.14 WOD

h/t – MJK for finding the video.  Visit his new Oly blog at http://dipndrive.com “TANK” 3 rounds for time (115/75) 10 Power Snatches 25 DUs 10 Thrusters 25 DUs DUs scale to 50 Single Jumps. NOOOOOOO Hurdle Jumps today. -50 WOD scale: Snatches to Deadlifts Thrusters to Front Squats Snatches can also be scaled to Power …
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