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WOD: 5 Rounds: 30 Seconds on, 30 Seconds off: Thruster Burpee Box Jump from a seated position Pull-Up Kettlebell Swing

Warm-Up of the Week: Run 200m 10 Shoulder Rolls 10 OHS 10 Shoulder Rolls 10 OHS Run 200m 10 Strict Pull-Ups 10 Strict Dips Run 200m Practice Handstands and Bridges Benchmark Monday WOD: “Annie” 50-40-30-20-10 Rep Rounds of: Double Under AbMAt Sit-Up Cash Out: For Time: 30 Pull-Ups 30 Ring Dips Break them up any …

I am as proud as a daughter could be.  My Mama left Virginia Beach a whole lot fitter than when she arrived.WOD “Fran” 21-15-9 Rep Rounds for Time: Thruster 65/95 Pull-Up

WOD: “Hansen” 5 Rounds for Time: 30 Kettlebell Swings,  2 Pood 30 Burpees 30 GHD Sit-Ups

Check out CrossFitKids.com today!  Our Little ones are Famous!!! WOD: 10 x 100 m Sprints Recovery is the walk/easy run back to the start.

Laura and Stacy demonstrating beautiful overhead positions.  Good job, Girls! WOD: 7 Rounds: 7 Power Cleans 7 Burpees The Summer is coming to a close and the kids are going back to school!  What a great summer!  I’m sad to be writing this because it’s been so much fun to spend the time with the …

Nick Mattics going strong on round 19 during “Death by 10 Meters” on the beach.  Those are some sick tattoos, wouldn’t ya say!? WOD: Shoulder Press 3-3-3-3-3 Cash Out: AMRAP in 5 Minutes: 20 KBS (as heavy as you can manage) 50 Double Unders

Warm-Up of the Week Tabata Row.. 3 Rounds: 10 Shoulder Rolls 10 OHS 10 GHD Sit-Ups 10 Back Extensions 5 Forward Rolls Benchmark Monday WOD: “Murph” Run 1 Mile 100 Pull-Ups 200 Push-Ups 300 Squats Run 1 Mile * If you have a weighted vest, wear it.

It’s raining at the beach this morning. I’m going to walk down there at 8 and be ready for any of the rain lovers who don’t mind getting a little wet at the beach.  I bet the rain will feel good during a wod.. better than air conditioning! BUT for anyone who doesn’t want to …

Here is my Mary, who we all know and love, enjoying her Son’s wedding and the results of her hard work. Mary has been one of the most stunning transformations I have ever seen.  She’s changed her body composition drastically, which we can all see easily when we look at her. But even more important …