February 2011

Big Circles

WOD 2/28/11 Front Squat 3-3-3-3-3 As Fast As Possible: 400m Run 21-15-9 Front Squats (155/115) Must start bar on ground Pull-Ups 400m Run Thanks to everyone who came out for the grand opening of CrossFit

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CFMC GRAND OPENING TOMORROW!

WOD 2/25/11 Deadlift 1-1-1-1-1 “Annie” 50-40-30-20-10 Double Unders Sit-Ups Refer to 12/15/10. Post deadlift load and times to comments. CFMC Grand Opening tomorrow 11AM-1PM. BE THERE! Thanks for all your hard work getting everything up

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It’s Just Something

WOD 2/24/11 “Cindy” AMRAP in 20 minutes: 5 Pull-Ups 10 Push-Ups 15 Air Squats Refer to 5/28/10 to compare scores. Post number of rounds completed to comments. Open GymStarting in March open gym will be

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Stride Slow

WOD 2/23/11 Press 3-3-3-3-3 As Fast As Possible: 10-9-8……-3-2-1 Kettlebell Swings (53#/35#) Box Jumps (24″/20″) Goblet Squats (53#/35#) Want to run faster? Check out the video above. For further information check out the website http://www.posetech.com/

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Covert

WOD 2/22/11 “Nancy” 5 Rounds: 400m Run 15 Overhead Squats (95#/65#) Open Gym Starting in March open gym will be held at CrossFit Mid-County the 1st-15th of each month and at CrossFit Beaumont the 16th-31st

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Dreamline

WOD 2/21/11 Back Squat 5-5-5 “Fran” 21-15-9 Thrusters Pull-Ups Open Gym Starting in March open gym will be held at CrossFit Mid-County the 1st-15th of each month and at CrossFit Beaumont the 16th-31st of each

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Flossin’

WOD 2/18/11 Deadlift 3-3-3-3-3 Tabata Thrusters (45#/30# Dumbbells) For max reps 400m Sandbag Carry Post max deadlift, total number of thrusters, and time for sandbag carry in the comments!

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The Journey

WOD 2/17/11 3 Rounds: 400m Run 12 Overhead Squats (115#/75#) 50 Double Unders

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CrossFit Mid-County

Our sister gym, CrossFit Mid-County, opened for business yesterday! If you live or work in the Mid-County area and would like to switch to CFMC please email neal@crossfitbeaumont.com or give us a call so we

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