New Sunday Open Box!
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Looking to get a workout in on Sunday?
We now have Open Box from 11am - 1pm for CrossFit and QuickFit athletes!
Come in and work on a weakness or make up a workout you missed last week!
Featured
3.1.16
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Congratulations to Beth Passmore-the winner of our goat challenge. It was a tough decision, as everyone did an awesome job improving their weaknesses. Beth's overhead squats have really come a long way and she will be the recipient of a $50 Rogue gift card!
WOD
Strength
10 min EMOM
O: 10 Pendlay Rows
E: 5-7 Strict or Weighted Pull-ups
Metcon
2 RFT
50 Double-unders (Scale 30 DUs, 2/1 singles)
40 Deadlifts @ 135/95 (Scale: 95/65)
30 Push-ups
20 Burpees
Rest 3 minutes between rounds
Score each round and try to keep rounds within 15 secs.
Volume Training for "Goats"
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Check out the article linked above for some great tips on how to work on the movements you know could use some improvement.
