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WOD Blog

2411, 2015

11/25/2015 – Women’s Only

CrossFit Propel - Women's Only Warm-up (No Measure) 5:00 Row --500m Sprint PVC Mobility 2x 10 WBS 10 MB Sit Ups 10 Mountain Climbers then 100m Jog Weightlifting Seated Strict Press (3x3x3x3x3) E2MOM *Increase in [...]

2411, 2015

Wednesday 11/25/2015

CrossFit Propel - CrossFit Warm-up Warm Up #1 (Static/Dynamic) (No Measure) Circle Up: Arm Circles Front and Back Overlaps Reach up and back Walk Out Push Ups Samson Stretch Down Dog + Calf Stretch Dynamic [...]

2311, 2015

Tuesday 11/24/2015

CrossFit Propel - CrossFit Warm-up (No Measure) Row/Run for 5:00 3 Rounds: 10 Slam Balls 10 Slam Ball Thrusters 20 Jumping Jacks Weightlifting High-Hang Clean (6 sets of 2 high hang cleans @ 60% of [...]

2211, 2015

11/23/2015 – Women’s Only

CrossFit Propel - Women's OnlyWarm-up (No Measure)3:00 Row 200m Jog PVC Mobility 3x 3 Walk Out Push Ups 5 Air Squats 7 Sit Ups 15 Jumping JacksWeightliftingFront Squat (5x5 Front Squat + 5-10# heavier than [...]

Member of the Month

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MEMBER OF THE MONTH: Ginger Etheridge Ginger is a rock star. She comes in every day motivated and ready to work and has been an [...]

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Member of the Month – June 2015 – Jennifer Ashe

Jennifer Ashe Congratulations to Jennifer Ashe for being our Member of the Month! Jennifer is one strong and determined CrossFitter, not only has she shown drive [...]