Donkere krachten

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Speel dit interessante verdedigingsspel dat zich afspeelt in de geschiedenis, in een fantasiewereld ver van hier. Wanneer het continent Rivadis wordt bezet door een vijand, ontstaan er opstanden in verschillende naties aan de rand van het contine

2017-01-24 15:36:02  

W.O.D. 1.12.17

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AMRAP in 15 Minutes:50 Calorie Row100 Overhead Squats 35/45#50 Box Jumps 20/24"Quote:“You Learn More From Failure Than From Success. Don’t Let It Stop You. Failure Builds Character.”- Unknown

2017-01-11 22:00:27  

W.O.D. 1.11.17

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EMOM for 4 Minutes4 Strict Pull-upsTEST DAY- RECORD RESULTSFran21-15-9 Thrusters (65/95#)Pull-upsQuote:“Don’t Let Yesterday Take Up Too Much Of Today.” -Will Rogers

2017-01-10 22:00:07  

W.O.D. 1.10.17

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5 Rounds for time of:15 Burpees50 Double UndersSkill:Take 10 Minutes to work on your Handstand skills.Handstand WalkHandstand Push-upFree-standing HandstandKicking up to the wallShoulder tapsQuote:“The Pessimist Sees Difficulty In Every Opportuni

2017-01-10 19:45:30  

W.O.D. 1.9.17

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Clean and Jerk1-1-1-1-1-1-1for time:Take 60% of your 1 RM Clean and Jerk and complete 10 reps (goal is touch and go!)Cash out:3 sets of 15 reps of GHD Sit-upsQuote:“The Way to Get Started Is To Quit Talking And Begin Doing.” -Walt Disney

2017-01-08 22:10:29  

Nutrition Challenge 2017

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AMRAP in 10 Minutes of:  9 Burpees  15 Medball cleans (14/20#)  21 Push Press (95/65)  Immediately following the AMRAP, take 15 minutes to get to your 1RM Front Squat.  CLICK HERE to compare to 1.

2017-01-08 21:43:42  

W.O.D. 1.8.17

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OPEN WORKOUT 16.4  Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups  Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. t

2017-01-07 22:00:01  

W.O.D. 1.7.17

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Join us TODAY at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!For time: 75/115 lb Squat Snatch, 10 reps 50 AB Mat Sit-ups 75/115 lb Squat Snatch, 8 reps 40 AB Mat Sit-ups 75/115 lb Squat Snat

2017-01-07 14:31:20  

W.O.D. 1.6.17

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Join us on Saturday at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!For time:30 Wallballs 14/20# to 9/10 feetRow 2000M30 Wallballs 14/20 to 9/10 feetCommunity Notes:Join us on Sunday, 1/8 for our kick off to our Nutr

2017-01-06 19:19:48  

W.O.D. 1.5.17

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Join us on Saturday at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing

2017-01-05 22:30:03  

W.O.D. 1.4.17

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For time:20 Calories Air Bike10 Clean and Jerks (115/165#)20 Calories Aire BikeCommunity Notes:Join us on Saturday 1/7 at 11:00AM for our FREE CrossFit Kids Day!All ages and abilities welcome!Join us on Sunday, 1/8 for our kick off to our Nu

2017-01-03 22:00:09  

W.O.D. 1.3.17

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TEST DAY- RECORD RESULTS5 RM Back SquatThen, take 70% of your 5 RM and do one minute for max back squat reps!Cash out:for time:15 Kettlebell Swings (35/55#)20 Kettlebell Snatch  (10R/10L) (35/55#)30 BurpeesCommunity Notes:Join us on Saturday

2017-01-03 19:23:54  

W.O.D. 1.2.17

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Please tell a friend about our New On-Ramp Program for beginners, only $100, starts on 1/9! Click here to sign up today! Strength:4 Sets of 4 Strict Pull-upsWOD:All for time:Row 1000 Metersthen3 Rounds of:50 Double Unders15 Shoot Throughs15

2017-01-02 18:34:22  

Mobility

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Thanks to all who made our first few Mobility classes a success!  This will be a monthly event with Shawna, upstairs in the Annex. Dates will be announced each month, this will count as a regular class. Mark your calendar... Join Sha

2017-01-01 22:05:04  

Athlete of the Month

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Congratulations Dan Faby!Hometown: Bel Air , MDCurrent Location: Jeffersonville, PAAge: 27Occupation: Field Engineer College: Widener UniversityHow long have you been a CrossFitter? 5 years (first 2.5 actual cross fitter)Did you ever play spor

2017-01-01 10:00:17  

W.O.D. 1.1.17

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We are CLOSED for New Year's DayModified Schedule, Monday, January 2nd:9:30am WOD (Free Babysitting) 12:15 Express 1:00pm Open Strength 3:30pm WOD 4:30pm WOD ...we will resume our normal schedule on 1/3Quote:"Life sh

2016-12-31 22:00:05  

Check in for Charity

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Thank you for all your check-in's for the Month of December, in addition to the toys and gifts we donated to the Montgomery County Office of Children and Youth. There were 281 "check-in's". The MCOCY has requested a gift card in lieu monetary don

2016-12-31 15:24:23  

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