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Tuesday February 26th, 2019

Big Shout out to Victory Grips for being on-site for FNL Week 1. Gymnastic- MU skills and drills WOD: 2 min on/ 2 min off Max Cals Rower 5 rounds mix up the partners then 5 rounds 1 min on/ 1 min off Max Muscle-ups

Community Updates - February 25th, 2019

Drew's Words of Wisdom... Updates and Vision ALL IN ONE! Enjoy! This Week's Hyperformance Podcast - Issues with Issues here. FRIDAY NIGHT LIGHTS WEEK 2 PRESENTED BY FNX Week 1 is in the books. Congrats to SuckIt Up Buttercups for scoring the highest. Congrats to Ahh Flock and Purple Reign for winning best team spirit. Let's step it up a notch this week! On Thursday night just after 8 PM we will find out what the workout is from the live announcement at games.crossfit.com. From there Drew and Tana will work out logistics and get heat sign ups live at 9:30PM. This will go out via SignUp Genius through Facebook as well as through email. Slots are first come first serve. Doors open at 4PM,

Monday February 25th, 2019

FNL Day 1 was a success!! Strength: Front Squat 5-4-3-2-1 WOD: "Running Elizabeth Acid bath" 3 Rounds Run 400m 10 Cleans 20 Dips 10 Burpees

Saturday February 23rd, 2019

WOD: Crazy Idea Teams of 4 Perform 2 GG 2017 WODs "8 min amrap 5 synch clean and jerks 20 Pull-ups" Rest 4 min "2 rounds 200 dubs 60 db snatch 60 ttb 60 box jump overs 60 Burpees "

Friday February 22nd, 2019

The coaching staff is ready... Open gym hours today 6am until 12 noon. Open gym WOD: 12 min AMRAP 5 Hang Power Snatch 10 Sit-ups 15 Air Squats Run 200m or you can work on the things needed for FNL ALL PM time slots are devoted to Friday Night Lights.

Tuesday February 19th, 2019

Flashback FNL Strength: Sumo Deadlift 6 x 3 WOD: 3 min on 3 off 50 DUs then AMRAP 5 Light WT Front Squat 5 HSPU 3 total rounds

Community Updates - February 18th, 2019

Drew's Words of Wisdom... Never in a million years did I think I would quote Dave Chappelle in a Visionary role. I was wrong. "Our culture has accepted two huge lies. The first is that if you disagree with someone's lifestyle, you must fear or hate them. The second is that to love someone means you agree with everything they believe, say or do. Both are nonsense. You don't have to compromise convictions to be compassionate." Even if this quote is not attributed to a comedian, the power behind the statement is amazing. If we are not cautious, the unknown can cause fear. Fear can lead to anger. Anger can lead to hate. Hate always leads to suffering. The good part is that you get to CHOOSE com

Monday February 18th, 2019

FNL Flashback Strength: Push Press 6 x 3 WOD: Chipper 120 DU 90 Wall Balls 60 Plank DB Row 30 Push Press 95/65 10 Muscle Ups (Ring or Bar)

Friday February 15th, 2019

WOD: "17.1" For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. dumbbell and 24-in. box Time cap: 20 minutes

Happy Valentine's Day

WOD: "Valentine's Day Massacre" w a partner 20 min AMRAP 3 Rounds Pull-ups x 10 HSPU x 20 Row x 30 then, Thruster x 10 increase the weight every set

Wednesday February 13th, 2019

Our kids class helped P.A.C.K last week. Strength: Back Squat 3-3-3-3-3 WOD: "Schweaty Balls" Run 400m 50 MB Cleans 40 Wall Balls 30 MB Sit-ups 20 MB Hip Ups 10 MB Burpees Run 400m 20 min after to flow stretch

Community Updates - February 11th, 2019

Drew's Words of Wisdom... Lead with love. In Chris Stapleton's hit song Millionaire, he says: " They say Love is more precious than gold Can't be bought and it can't be sold I got love enough to spare That makes me a millionaire " In daily interactions, focus on loving and respecting the people around you simply because they are human like you. Start there. See if that simple act changes your perspective. This is not easy. Some people are not easy to love. But once you find it, your relationship forever changes. The man that leads with love becomes rich in happiness. There is no wealth in the world greater than love. Drew This Week's Hyperformance Podcast - Issues with Issues her

Monday February 11th, 2019

This looks says it all. We will miss you Caleigh Su. Strength: BTN Snatch press + Snatch Balance+ OHS WOD: w a partner 3 rounds 400m Farmer's Carry (DB) 20 Devil Press 100ft suitcase lunge

Saturday February 9th, 2019

WOD: In teams of two, complete: Row 2000m 50 Strict Pull Ups 100 Push-ups 100 Box Jump Overs 100 KBS 50 Strict Dips Run 1 mile *must alternate every 200m on row and 400m on the run

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