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Consistency Challenge: 5 x 800m Runs

Join us this Saturday for a challenging workout featuring 5 x 800-meter runs, with a 3-minute rest between each run. ...more

WOD Fathers Words

June 22, 20241 min read

Consistency Challenge: 5 x 800m Runs

Tales From the Crypt: The Summer Empower Almost Died

How Big Boss saved Empower from bad management ...more

WOD Fathers Words

June 16, 20244 min read

Tales From the Crypt: The Summer Empower Almost Died

Kelly Brown

This Saturday, you will take on the Tribute WOD "Kelly Brown," honoring CrossFit Kids Seminar Staff Flowmaster Kelly Brown, who passed away on September 15, 2020, after a courageous five-year battle w... ...more

WOD Fathers Words

June 15, 20241 min read

Kelly Brown

Ring Muscle-ups and Back-Squats

This Saturday's workout is a short but intense session. It's an 8-minute AMRAP consisting of 4 ring muscle-ups and 8 back squats. ...more

WOD Fathers Words

June 08, 20241 min read

Ring Muscle-ups and Back-Squats

L-Sit Holds and Box Jump-Overs

This Saturday's workout is a couplet of L-sit holds and box jump-overs. ...more

WOD Fathers Words

June 02, 20241 min read

L-Sit Holds and Box Jump-Overs

Hero WOD Murph

This Saturday, you will take on the Hero WOD Murph, honoring the fallen hero, U.S. Navy SEAL Lt. Michael Murphy, who died heroically in the line of duty in Afghanistan on June 28, 2005. ...more

WOD Fathers Words

June 01, 20241 min read

Hero WOD Murph
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