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Siteplicity

Maxed Row and Run

April 7, 2011, , , , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Friday 040811 – Click Here For Today’s Schedule Snatch Work up to a heavy set of 2 reps Deadlift (Week 2) Warmup: ...
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Fifties

April 6, 2011, , , , , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Thursday 040711 – Click Here For Today’s Schedule Press (Week 2) Warmup:  Perform 5 reps @40% and 50%, 3 reps @60% “working...
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Shooting Gallery

April 5, 2011, , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Wednesday 040611 – Click Here For Today’s Schedule Parallette Shoot Throughs 50 Strict Reps –Rest– For Time: 20-18-16-14-12-10-8-6-4-2 Burpees 2-4-6-8-10-12-14-16-18-20  Double Unders...
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Five By Fifteen

April 4, 2011, , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Tuesday 040511 – Click Here For Today’s Schedule Back Squat (Week 1 of new cycle) Warmup:  Perform 5 reps @40% and 50%,...
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Prime Choice

April 3, 2011, , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Monday 040411 – Click Here For Today’s Schedule Bench Press (Week 1 of new cycle) Warmup:  Perform 5 reps @40% and 50%,...
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Up And Over

April 2, 2011, , , , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Sunday 040411 – Click Here For Today’s Schedule Strength: “Climbing onto and over things with Coach Colin” –Rest– For Time: 70 Burpees...
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CF Open WOD #2

April 1, 2011, , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Saturday 040211 – Click Here For Today’s Schedule CF Open WOD #2 AMRAP in 15 minutes: 9 Deadlifts (155/100) 12 Hand Release...
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Gone Fishin’

March 31, 20110
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Friday 040111 – Click Here For Today’s Schedule For Time: Run 400m 100 Close Grip Pushups 80 Calf Raises (95/65) 60 Crunches...
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Wendler – Round 2

March 30, 2011, , , , 0
Welcome Living Social Voucher Holders! We can’t wait to meet you! Please remember that all 4 classes are by appointment only! Email [email protected] or call (571) 224-3706 to schedule your workouts. WOD for Thursday 033111 – Click Here For Today’s Schedule Press (Week 1 of new cycle) Warmup:  Perform 5 reps @40% and 50%, 3...
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Hollow Man

March 29, 2011, , , , 0
FREE Bailing Class – Saturday, April 9th! WOD for Wednesday 033011 – Click Here For Today’s Schedule Gymnastics Segment: 50 Hollow Rocks – video 30 V Ups – video 25 Superman to Hollow Rock –Rest– AMRAP in 10 minutes: 10 Deadlifts (50% bodyweight) 10 DB Push Press (40/25) Post Rounds to Comments For the gymnastics...
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