Thursday 100819 – ACTIVE REST/ATHLETE STANDARDS

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Another Active Rest day is upon us again.  How many of you will use today to improve yourself?  How many will skip everything and take the day off?  Be sure to get a little better at something today.  Whether it be your Overhead Squat or stretching your quads throughout the day, make an improvement in some area of fitness that …

Wednesday 100818 – Short but intense

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Register now for the CROSSFIT FX TX GAMES II. Saturday Oct. 23rd. Elite, Scaled, and Masters Division. Well as you can see above, there is another competition on Oct. 23rd.  For this one, there is a scaled division, so I want to see CrossFit Waco there.  Several of us have already made the commitment to go, and I want you …

Tuesday 100817 “Jumping Lynn”

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Here we go again, adding a little twist to one of the benchmark WODs and yes, I realize we did a few pull ups yesterday. I promise there will be no one die from pull-ups today and if you do,  it won’t matter, because you won’t be around to call me a lier. Remember; what doesn’t kill you, will only make you …

Monday 100816 – “Jackie”

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Texas Throwdown – CrossFit Waco 4th Place Leslie, Becca, Josh (Wake up!!), Jonathon, Jimmy, Easton – Throwdown Team As you all might have known, we finished 4th at the Throwdown.  Not too bad for never doing a Team Competition before.  We will be doing more competitions throughout the months.  We had an awesome time, and want to thank everyone for …

Friday 100813 – The Gravesyard

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Gloves on the Pull-up bars?  Love them, hate them?  Do they help your grip, or are they used to keep from getting rips?  Or do you use them as a fashion statement like the ones in the pic? Today we will celebrate yet another birthday.  Jason G. turned the big 33 yesterday, so we have a little birthday WOD planned.  …

Thursday 100812 – ACTIVE REST/ATHLETE LEVEL

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Texas Throwdown The workouts have been posted.  This Saturday our team will be doing: #1 10 Minutes Max Thrusters (95/65) 1 Person working at a time/team of 4 w/ 1 girl min. #2 10 Minutes Find a 1RM Deadlift for each team member. Add weight together for team total. 4 person team w/ min 1 girl #3 100 Wall Balls …

Wednesday 100811 – Let’s try this..

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Who doesn’t love Thrusters?  I know Lee, Blake, and Leslie do! Strength Front Squats 5 x 5 *Perform your 5 reps as fast as possible, and with as much weight as possible. *Rest 2-3 minutes between sets WOD Lvl 3 AMRAP 7 Minutes 7 Deadlifts (315/225) 3 Burpees 14 Pistols 21 Double Unders 3 Burpees Lvl 2 AMRAP 7 Minutes …

Tuesday 100810 – Lucky Devils

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Ty, Chris, and Eric on Fran Congrats to S. Mayfield, S. Hillis, and K. Mitcell for being our 3 ladies that did Fran Rx’d. I have added a lot of pics from the Fran Friday event under our Media/Pictures page for you all to take a look at.  The pictures were taken from the “HD” videos from our Flip Share …

Monday 100809 – Mondays…Mondays…

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Fran Friday Recap We want to thank everyone for coming out last Friday night and either helping, watching, and/or participating with this event.  It was a big success to us, and we hope everyone enjoyed it.  We had about 25-30 competitors and probably 50-60 total people packed in the gym going crazy with yelling and cheering.  It was a blast …

Friday 100806 – FRAN FRIDAY!!

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The time is here.  Many of you have been feeling the stomach turning for the past couple of days knowing what is in store for you tonight.  Who knew a little 3-6 minute workout would make you feel this way?  The butterflies will intensify as the day goes on, and your mind will do nothing but think about the party …