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WOD 03.13.18

“STRENGTH” 3 Rounds:12 Seated DB Strict Press (3 second negative)12 Bent Over Barbell Row-THEN-70 Perfect Push-Ups-THEN-3 Rounds:15 GHR’sGator Walk Down and Back15 DB Upright Rows-THEN-100 Penguin Sit-Ups

WOD 03.11.19

“METCON” 3 Rounds:20/16 Calorie Bike5 Front Squats (185/125)10 C2B Pull-Ups5 Power Clean and Jerk (185/125) -Rest 3 Minutes 3 Rounds:5 Power Clean and Jerk (185/125)10 C2B Pull-Ups5 Front Squats (185/125)20/16 Calorie Bike

WOD 03.07.19

Happy Birthday Bob Giltrap!(Upon his special request, we are NOT doing the “Filthy 50” but instead he wanted a “bro session” for strength day) “STRENGTH” 25-20-15-10-5 Ring Dips* ME Ring Rows Between Sets* Add weight to Ring Dips Each Set… Read more »

WOD 02.27.19

“METCON” Partner WOD Friday! 5 Rounds For Time:10 TNG Cleans (135/952 Sled Push Down and Back (90/45)10 Strict Pull-Ups -You Go, I go style!-P1 does 10 UB Cleans, then P2 does Cleans-P1 does sled pushes, then P2 does sled pushes,… Read more »

UPDATE: Intramural Open Info

The first workout of the 2019 CrossFit Open is less than an hour away from being announced. This will be CrossFit 406 8th CrossFit Open Season! We are so excited with the amount of participation within our gym and we… Read more »

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Thanksgiving Schedule!

Thanksgiving Week Schedule: Monday – Wednesday, Normal Class schedule Thursday – 9:00am Class ONLY Friday – 9:00am Class ONLY Saturday – 9:00am Class ONLY Sunday – CLOSED We encourage each and every one of you to spend time with your families, relax… Read more »