WOD

Monday 2.9.15 WOD

AMRAP 15: 10 Power Snatch (95/65) 10 Hand Release Push-Ups 10 Toes To Bar 10 Box Jump Overs (24/20)   Box Brief: Join us Wednesday for Wine & Mobility Night at 7:15pm. $10 per person.

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Sunday 2.8.15 WOD

Rest Day. Box brief: This week on Wednesday, join us for Wine & Mobility Night with MovementRx!

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Saturday 2.7.15 WOD

…come to class… Box brief: Sign up for the 2015 CrossFit Games Open to be a part of the largest online competition (and best box party)!

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Thursday 2.5.15 WOD

4 Rounds For Time: 15 Toes To Bar 20 Burpees 25 Kettlebell Swings (53/35) Box brief: Join us for Gymnastics strength tomorrow (Friday) night at 5:15pm and work on your inner gymnast!

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Wednesday 2.4.15 WOD

“Life With (Team Name)” Teams of 2: Partner 1 Completes 20 Handstand Push Ups while Partner 2 Completes 2 Rope Climbs and Switch Stations Then 20 Partner Burpee Wallballs Then 40 Hang Squat Clean (135/95) Then 40 Front Rack Lunge Steps (135/95)   Box brief: If you haven’t RSVPd yet, do so on Facebook to attend next Wednesday’s MovementRx Wine & Mobility Night 2/11 @ 7:15pm.

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Tuesday 2.3.15 WOD

Teams of 2: 40 Burpee Box Jump (20”) 30 Snatches (155/105) 40 Burpee Box Jump (20”) 30 Clean and Jerks (155/105) 40 Burpee Box Jump (20”) 30 Thrusters (155/105) *Share reps as needed Box brief: Bring a friend free and share the work together!

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Monday 2.2.15 WOD

Teams of 2: 60 Chest to Bar Pull-Ups 60 Calorie Row 15 Synchronized Overhead Squats (135/95) 10 Synchronized Overhead Squats (155/105) 5 Synchronized Overhead Squats (185/135) Box Brief: We have a few team WODs this week. Bring a friend who has never tried HOCF and do them together. Their first class is always free!

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Sunday 2.1.15 WOD

Rest Day. Grab a foam roller, lacrosse ball or softball. Mobilize and pay attention to the “sticky” spots. K-Star is watching you so make it count. He would want it that way.

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Saturday 1.31.15 WOD

Kline’s surprise. Come to class and find out what Coach Kline has in store to test your fitness! Box Brief: We are less than a month away until the first Friday Night Lights of the Open! Sign up today! By attending the first Friday, you’ll get to enjoy the DJ, official judging, and PARTY!

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Thursday 1.29.15 WOD

5 Rounds: 1:00 – Strict Pull-Ups 1:00 – Hang Squat Clean Thrusters (95/65) 1:00 – Row for Calories 1:00 – Push ups 1:00 – Rest Box Brief: RSVP on Facebook to our Wine & Mobility Night 2/11 @ 7:15pm with MovementRx!

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