machikoe

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Our original tagline was "The Sport of Fitness", a phrase borrowed (with full permission!) from Greg Glassman himself.This was 2 years before the CrossFit Games even existed (we opened in 2005 in, so,

“Zachary Tellier”Complete the following for time:10 Burpeesthen10 Burpees25 Push-Upsthen10 Burpees25 Push-Ups50 Lungesthen10 Burpees25 Push-Ups50 Lunges100 Sit-Upsthen10 Burpees25 Push-Ups50 Lunges100

Front Squat for load: #1: 5 reps #2: 3 reps #3: 1 rep Posted from my blog with SteemPress :

Clean & Jerk for load: #1: 3 reps #2: 2 reps #3: 1 rep Posted from my blog with SteemPress :

Complete 3 rounds of:10 Dumbbell power cleans (boys: 35#; girls: 25#)10 Burpees Posted from my blog with SteemPress :

Deadlift for load: #1: 5 reps #2: 3 reps #3: 1 rep Posted from my blog with SteemPress :

Complete 3 rounds, spend 1 minute at each station:Ring rowKettlebell swings (boys: 24kg; girls: 16kg)Bike for caloriesrest Posted from my blog with SteemPress :

Push Press for load: #1: 5 reps #2: 3 reps #3: 1 rep Posted from my blog with SteemPress :

Complete 4 rounds of:10 Dumbbell muscle snatches / side (boys: 35#; girls: 25#)10 Box jumps (boys: 24”; girls: 20”) Posted from my blog with SteemPress :

Back Squat for load: #1: 5 reps #2: 3 reps #3: 1 rep Posted from my blog with SteemPress :

Work for 10 minutes of:5 Toes-to-bars10 Wall ball shots (boys: 20#; girls: 14#) Posted from my blog with SteemPress :

Bench Press for load: #1: 5 reps #2: 3 reps #3: 1 rep Posted from my blog with SteemPress :

Complete 15-12-9 reps of:Ring dipsPull-upsPush-ups Posted from my blog with SteemPress :

Complete as many rounds as possible in 9 minutes of:9 Sumo deadlift high pulls (boys: 45kg; girls: 30kg)9 Ring dips Posted from my blog with SteemPress :

Front Squat for load: #1: 1 rep @ 70% #2: 1 rep @ 77.5% #3: 3 reps @ 82.5% #4: 3 reps @ 82.5% #5: 3 reps @ 82.5% #6: 3+ reps @ 82.5% of training 1RM*Leave 1-2 reps in the tank on + set.Side plank 3x1 minute

13th Anniversary Super Awesome Fun Time Pairs Challenge starts at 9am.Not competing? Make sure to come out and celebrate the special day with us! Posted from my blog with SteemPress :

Complete 4 rounds for time of:10 Overhead lunge w/plate (boys: 15kg; girls: 10kg)15 Push-ups20 Double-unders Posted from my blog with SteemPress :

Push Press for load: #1: 1 rep @ 70% #2: 1 rep @ 77.5% #3: 3 reps @ 82.5% #4: 3 reps @ 82.5% #5: 3 reps @ 82.5% #6: 3+ reps @ 82.5% of training 1RM*Leave 1-2 reps in the tank on + set.Barbell bent over

Every minute on the minute for 14 minutes of:Odd minute: 5 Overhead squats (boys: 45kg; girls: 30kg)Even minute: 10 Burpees Posted from my blog with SteemPress :