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Let’s get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!

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Surprise ! We’re unpacking our newest order of shirts, 3/4 sleeves and hoodies ! Just in time for our Barbells For Boobs event tomorrow! Stop by to cheer others on and grab a shirt while you’re at it 😉 #JoinTheBest #CrossFitAmethyst #bestbox #crossfit #gymnastics #barbellsforboobs #weightlifting #power #strength #conditioning #miserylovescompany #StantonStrengthMethod #onlygettingstarted #TeamCFA #onlygettingstronger #bestgym #oakharbor #whidbeyisland #fitfam #functional #fitness #becomeanathlete #amethystathlete #lovelifting #lovefitness #lovelife #supportyourlocalbox #CFA

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Wednesday’s WOD is up on the blog. Also, make sure to sign up for our BFB fundraiser WOD! It’s gonna be a great time raising money for a wonderful cause. Pick a friend to do the WOD with in the Team division or go solo! Prizes will be given to the top finishers in all divisions!! Click on the link below to sign up! https://fundraise.barbellsforboobs.org/fundraiser/720856

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This is Vickie’s Story. In celebration of our 2 year anniversary, we have provided our athletes with an opportunity to share their experiences about CrossFit! A new athlete story will be posted every 2 days! Check in throughout the month of September to see how CrossFit has changed the lives of our members.

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he Royals have lived in a strange otherworld for so long http://www.royalsfanaticsjersey.com/kendrys-morales-jersey-c-25.html, with so much joy and so many doubters proven wrong that the following sentence is both absolutely true and perhaps a bit jarring

They have virtually no chance at making the playoffs. Still.

This is true, even now, with eight straight wins and 11 of the last 12. This is true, even now, with a wild card deficit cut from 9 1/2 games to 3 1/2 . This is true, even now, with the starting rotation soaring and Alex Gordon hitting and Paulo Orlando making a sneaky case for team player of the year.

This is true, even now, for two main reasons

Math, and July.

The math is simple enough. Ninety wins is a good guess on what will be required for a wild card spot. To get there, the Royals would need to win 26 of their final 38 games. They have not won 26 of 38 this year, which is probably self evident, but even a year ago http://www.royalsfanaticsjersey.com/paulo-orlando-jersey-c-24.html, when they won more games than anyone in the league, they did not have a stretch of 26 12.

The Royals won 26 of 38 during their finishing kick of 2014, but actually, combined with what they’ve done in the last two weeks this would be a 37 13 finish. The Royals have not won 37 of 50 since 1980, when George Brett was batting .400. In the last five years, only the 2013 Dodgers and 2015 Blue Jays have been that good over 50 games.
Breaking down the American League Wild Card race


Which brings us to July. http://www.royalsfanaticsjersey.com/alex-gordon-jersey-c-23.html The Royals would not be in this situation if they did not do the baseball equivalent of turning an entire month’s worth of games into a flaming bag of human waste. The Royals won just seven games in July.

They had not won fewer in a month of at least 20 games since April 2012 — that was the year they were booed 16 minutes into the home opener, and did not win a home game until May.

They have not had a worse win percentage in a month .269 since August 2008 — that was the year general manager Dayton Moore sensed the team quitting on manager Trey Hillman, making a rare appearance in the clubhouse to call them out, sparking an 18 8 September finish that actually had people debating whether Kyle Davies could be a viable big league starting pitcher.

You probably noticed that the Royals’ win total and percentage were each worse in July than their May of 2013 http://www.royalsfanaticsjersey.com/jarrod-dyson-jersey-c-22.html, which was so bad the team fired the hitting coaches, replacing them with Pedro Grifol and George Brett to , in Moore’s words, “rescue us mentally.”

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The Phillies have learned some things this season.

They ve learned they have an improving, upper tier offensive catcher in Cameron Rupp.

They ve learned just how deadly Hector Neris splitter can be, and they ve learned that in him they have a legitimate late inning bullpen piece.

They ve learned Tommy Joseph can hit some homers at the highest level.

They ve learned Freddy Galvis is only getting better defensively at shortstop, and that Cesar Hernandez is getting better at the plate.

But they wanted to learn a lot more about their starting pitching staff than they have. For all the progress made in 2016, both on the 25 man roster and down on the farm, the Phillies are still in wait and see mode with their young arms. When the season ends and the Phils head into the winter, they ll face just as many rotation questions as last year, if not more.

Let s go one by one

Aaron Nola — Health, confidence, stuff
We ll start with Nola because he was the perceived No. 1 on this staff entering the season. Nola will face the most questions of any of the Phillies starting pitchers. He ended his season on about as low a note as possible, allowing 39 runs in his final 33 innings before going on the DL with a season ending elbow injury.

The final 171 hitters Nola faced this season hit .367 with a .965 OPS. Now he has an entire offseason to wonder whether that was some two month fluke we ll all look at with befuddlement years from now, or if it was a sign of the league s catching up to him. All Nola can do for the next few weeks is sit and think. That s not a great thing when you ve been hit around and your confidence is shaken.

Nola http://www.philliesfanaticsjersey.com/andrew-bailey-jersey-c-2.html, 23, was diagnosed with a strained ulnar collateral ligament and a sprain in his flexor pronator tendon. Both can be precursors to Tommy John surgery. There s no indication yet Nola will need that surgery, but it s a possibility any time a pitcher suffers an elbow injury. And Nola, with a right elbow that flares out during his whip like delivery, has long looked like a guy who might eventually pay the price.

Pitchers don t always need Tommy John surgery to correct elbow issues. Masahiro Tanaka has pitched through an elbow issue the last two seasons. Just like Tanaka, Nola recently received a PRP injection platelet rich plasma . Tanaka has adjusted his repertoire slightly since suffering the injury in 2014, and his opponents have hit 27 points higher the last two seasons than they did in 14 against his best pitch, the splitter.

Will Nola have to adjust his own repertoire? Keep in mind he had the highest curveball frequency of any starting pitcher in the National League this season, throwing that pitch 33.8 percent of the time. Wear and tear on the elbow could force him to throw fewer curves and that s his money pitch. In two years in the majors, Nola s opponents have hit .176 with 119 strikeouts against his curve. They ve hit .348 against his changeup, .305 vs. his sinker and .276 against his four seam fastball.

Phillies fans will be content simply if Nola is ready to go next spring training. But if he s healthy enough, he will still need to show he can be effective, and that s something Grapefruit League games won t teach us. We ll really have to wait until the end of next April, assuming Nola has a chance to make four or five starts in the first month of the 2017 regular season, to know which direction his career is headed.

Jerad Eickhoff — Upside
Nola faces the most questions; Eickhoff faces the fewest. Of all the Phillies young starting pitchers — majors and minors — Eickhoff has been the most solid, durable and consistent in 2016.

Phillies manager Pete Mackanin made note last week of Eickhoff s bulldog mentality. Apt way to describe it. The 25 year old has been a workhorse on a staff starved for them, pitching at least six innings in 16 of his 25 starts this year. He s 8 12 with a 3.91 ERA, 1.24 WHIP, 7.7 strikeouts per nine innings and 2.1 walks.

Eickhoff is on pace to pitch 194 innings this season. Even if he does so with an ERA of 4.00, there is value in that. Eickhoff could be a solid No. 4 starter long term, and that is only more valuable when the pitcher is making the minimum salary.

The question with Eickhoff is whether this is his ceiling or there is still room for improvement. He made genuine strides this season http://www.philliesfanaticsjersey.com/odubel-herrera-jersey-c-24.html with pitchability, learning to mix in sliders to enhance the effectiveness of his top pitch, the curveball. With Eickhoff, it will always come down to fastball command. When he has command of his fastball and one of the two breaking balls, it s going to be a decent night. When he has all three pitches, it s going to be a very good night for him.

If things keep progressing for Eickhoff, he could be a John Lackey type — 200 innings per year with a mid to high 3.00s ERA. In a way, Eickhoff is the opposite of the other young arms the Phillies have stockpiled, who have unquestionable upside but lack consistency.

Vince Velasquez — Durability, length, consistency, pitching IQ
When he s right, Velasquez has the best stuff in the Phillies rotation and some of the best stuff in the NL. He s proven that with a 16 strikeout game, three double digit K starts and seven outings with seven or more whiffs.

The main issue with Velasquez is that only twice in 22 starts with the Phillies has he recorded an out in the seventh. He s had nine starts where he didn t record an out in the sixth. The Phils need him to be able to go deeper into games and the only way that will happen is if he figures out a better plan of attack.

Eickhoff said last week that he s learned how to strategize against lineups this season, in terms of location, pitch selection and aggressiveness. With Velasquez, it seems a lot of the time like he just goes out and throws. That doesn t mean he s throwing all fastballs, but he s not changing eye levels, keeping hitters off balance or altering swing planes enough.

The raw talent with Velasquez is there, no question. He has a mid 90s fastball that can hit 97 mph to go along with a curveball that can be devastating. But he needs to take a big step forward next season. Right now, he s just a pitcher who shows flashes of brilliance. The upside is there for him to be a No. 2 starter.

The Phillies will give Velasquez many more chances to prove he belongs in the rotation. Even if he doesn t, he has the look and stuff of a guy who could be a very good closer. Maybe that fastball reaches 99 mph if he s throwing several hundred fewer pitches per year.

Zach Eflin — Health http://www.philliesfanaticsjersey.com/elvis-araujo-jersey-c-1.html, swinging strikes
Eflin , like Nola, is out for the season. Eflin has a foot fracture and a chronic condition in both knees he s dealt with since he was 11 years old. Eflin had surgery on his right knee last week and could have surgery on his left knee before the offseason ends.

The first and most pressing question with Eflin is whether or how long he can keep pitching. You don t often hear about a pitcher having two bad knees, especially by age 22. Pitching can add wear and tear to the knees. If you re a right hander, your right knee is feeling the brunt of the weight because it s your lift off leg. The left knee is the one you re coming down on each time you finish a pitch.

Beyond health, Eflin showed at times this season why many considered him a back end starter despite his impressive Triple A numbers. Despite having a fastball that can hit 94 95 mph, Eflin doesn t miss many bats. There are times he doesn t miss any bats. Having the ability to induce groundballs like Eflin does is important, but at times in the majors you just need a swing and miss. If you look back to his last start at Dodger Stadium, Eflin couldn t throw a single fastball by a Dodgers hitter in the first inning and the result was a long, ugly opening frame filled with deep counts and solid contact.

Eflin also had several terrific starts in the majors as a rookie. He pitched two complete games, one a shutout. When a pitch to contact guy with solid control is humming and/or facing a scuffling lineup, that can happen.

Jake Thompson — Stuff, control
Through three starts, Thompson hasn t looked like a big league pitcher. It s still early. He s 22.

We re working off what we ve seen at the major league level so far, though. And so far, Thompson has evaded contact , fallen behind in counts constantly when pitching out of the stretch, and not shown enough bite on his sinker or slider to get out of precarious positions.

Thompson would seem to have more talent and stuff than Eflin. But Thompson will need to use these final five or six weeks of the season to show that he can work ahead of hitters and challenge them when need be.

Thompson went from having http://www.philliesfanaticsjersey.com/david-lough-jersey-c-25.html a 1.21 ERA over his final 11 starts at Triple A to allowing 14 runs in his first 14 innings in the majors. It s an example of how once you reach a certain point, there is little left that can be proven in the minors.

Mark Appel — Health, stuff
It was not a good first year in the Phillies farm system for Appel, the first overall pick in the 2013 MLB draft. He made eight starts, put 61 men on base in 38⅓ innings, saw his fastball velocity dip and eventually had season ending right elbow surgery.

Appel is going to turn 26 next July. The clock is ticking. He hasn t yet shown much in the minors that would make you confident he could get outs in the majors. If he wasn t the first overall pick so recently, he wouldn t have so many chances to prove it. But he was, and he will have another one with the Phils in 2017.

Adam Morgan — 4A
Morgan had a good start his last time out, allowing one run over six innings to the Cardinals. But he s allowed 100 hits and 17 home runs in 75⅓ innings this season. He has a 6.21 ERA, and both lefties and righties have hit over .300 against him.

And yet when Morgan faced Triple A hitters this season, he dominated. He went 6 1 with a 3.04 ERA with Lehigh Valley, striking out 52 and walking just 10 in 50⅓ innings.

There are 4A players all over the league — guys with enough skill to succeed at the minors highest level but not enough to thrive in the majors. Based on Morgan s repertoire, this just might be who he is. It s not the worst thing in the world. Plenty of pitchers make careers out of being a spot starter who otherwise serves as organizational depth.

Jeremy Hellickson — Contract status
Hellickson has rebuilt his free agent value by having his best season since 2011, when he won AL Rookie of the Year. In 25 starts with the Phillies, he s 10 7 with a 3.60 ERA, and he s posted the best strikeout 7.6 per nine and walk rates 1.98 of his career.

At this point, the Phillies wouldn t mind having Hellickson back next season. He turns 30 in April, so he s not ancient. And he could continue to provide innings, stability and an ear for the Phils younger, more inexperienced arms.

The Phillies will almost certainly extend Hellickson a qualifying offer this offseason. If he accepts it, the Phillies would pay him approximately 17 million on a one year deal. If he declines it and signs elsewhere, the Phils would pick up a high draft pick in between Rounds 1 and 2 next June.

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CHICAGO — Khris Davis’ immense power is one of the few consistent highlights of the A’s season, and Sunday at U.S. Cellular field http://www.athleticsfanaticsjersey.com/khris-davis-jersey-c-23.html, he crushed another homer.

That’s 32 for Davis, the most for Oakland since Josh Reddick blasted the same total in 2012. And rookie second baseman Chad Pinder recorded his first big league hit in the seventh. Otherwise, the team’s 4 2 loss was another forgettable entry in the 2016 ledger http://www.athleticsfanaticsjersey.com/rich-hill-jersey-c-7.html , and the road trip as a whole was a stinker.

“It sucks,” A’s manager Bob Melvin said. “A bad trip, 1 5 is no good.”

Only a two hit shutout gem by Kendall Graveman on Friday interrupted the tedium at Texas and Chicago. Oakland is dismal on the road, dropping 10 of the past 12 away from home, and the team is 25 36 on the road overall. The A’s return home for three games against Cleveland this week, then head right back out for series at St. Louis and Houston.

Davis hit a two run shot in the fourth off Jose Quintana, and with five weeks left in the season, he has a shot at 40 homers. The last A’s player to reach that mark was Jason Giambi, who hit 43 in 2000.

“It’s another one of those balls you just don’t see right handers hit http://www.athleticsfanaticsjersey.com/billy-burns-jersey-c-21.html,” Melvin said of Davis’ shot to right center. “You could even see the other side looking at it saying, ‘Wow, you sure that wasn’t a lefty?’ That’s his sweet spot out there, to right center field.”

Zach Neal started for Oakland, and his day might have gone much more smoothly had the defense turned a double play behind him in the first. The first two batters reached base, but Neal got Melky Cabrera to bounce into a force at the plate, then Jose Abreu hit a bouncer to short that was tailor made to get two, but Pinder bounced his throw to first and Yonder Alonso couldn’t dig it out to get Abreu.

“Just a low throw, obviously I’ve got to get it up to him; that’s on me,” Pinder said. “Just got to be better and more accurate with that throw.”

“That’s a play we probably usually make,” Melvin said. “It wasn’t an awful throw but it was one of those little tweeners, and Yonder, who is as good as you get at picking those balls, it just ended up not in his glove. Obviously, it affected the outcome of the game.”

The next batter, Justin Morneau http://www.athleticsfanaticsjersey.com/coco-crisp-jersey-c-22.html, hit an RBI double, then Todd Frazier added a two run single. Abreu tacked on a leadoff homer in the fourth.

Neal worked 42/3 innings and allowed eight hits and the four runs, didn’t walk a batter and struck out two. Over his past three outings, Neal has allowed 11 runs, but again — Sunday gets an asterisk. He did his job in the first inning.

“I can’t control that,” said Neal. “My job is just to get a groundball, and I did. Some days it’s turned and some days it’s not; that’s just how it is sometimes.”

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Tuesday’s WOD is posted on the blog. You all did a great job yesterday. Keep up the awesome work!

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Tuesday’s WOD is up! Tomorrow Evening is National Night Out and we’re gonna be there! Come visit us at our booth from 3:30pm- 7:30pm to show your support for promoting safe and positive community relationships!

Ask the Doc: The Shoulder Rules

Ask the Doc: The Shoulder Rules

PT Kyle Sela offers simple rules to help you care for your shoulder joint and optimize movement. Say yes to improved performance and no to unnecessary pain.
From tabatatimes.com

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Thursday’s WOD is available on the website! Awesome job to everyone so far in this weeks training! Keep up the awesome work.

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Wednesday’s WOD is available on the blog. It’s gonna be a good one! Also.. Tomorrow is Justin Austin’s Birthday! Wish him well.. or better yet, do his COMP Birthday WOD with him ;). Happy Birthday Briana AndJustin Austin.

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Friday’s WOD is up on the blog. As a reminder, we will be open on Saturday from 10am – noon for Open gym! Sunday we will be closed. And Murph will begin at 10am on Monday! We hope you all have an amazing weekend.

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The great chalk drought of May 2016 is over. Just in time for Murph. Also, Coach Katie made these awesome badges for organizing our kettlebells! #crossfitamethyst #roguefitness #chalk #crossfit #morechalkthebetter #kettlebell #organizer #aplaceforeverythingandeverythinginitsplace #bestgym #bestbox #oakharbor #whidbeyisland #northwest #upperleft

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We hope you all enjoyed your Mother’s Day weekend! Over the next month, we will be prepping for Murph. Check out the blog to see Monday’s Workout!

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Hey CrossFit Amethyst Athletes! We are quickly approaching Memorial Day weekend. As some of you may know, every year we (along with thousands of other affiliates) participate in MURPH for Memorial day. MURPH is one of the most well known Hero WODs, named after LT. Michael P. Murphy. In honor of him, we will be participating in the MURPH workout at our affiliate this May. If you’d like to officially register, you’re more than welcome to. With registration, you can see how you rank up against other athletes, as well as give money to an amazing foundation through your official registration. The link to register is in our blog!

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Yay for a Tabata Thursday! Check out the Metcon posted in the blog.

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Partner WOD for Saturday!

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There is absolutely no guilt in looking for the guidance of a mental health expert. Folks who go to a specialized psychiatrist for rehabilitation are not mad or weak. They are sick and need an expert to assist them to get well yet again. There is still too much disgrace fixed with mental sickness and unfortunately this brings about millions of folks all over the world being too concerned or uncomfortable to reach out and get the guidance and support they need and so richly ought to get.http://www.bestpsychiatristindelhi.com/
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Today: Invisible Fran”21-15-9 of squats and push ups for time Run 1 mile for time http://crossfitwoodbridge.com/2016/12/09/sat-dec-10th/

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Today: Teams of 4 20min AMRAP One person at each station rotate when station ahead clears A. 10 DB man makers B. 25 wall ball shots (20,14) C. 400m run D. 25 Plate ground to overhead (45, 25) At 20:00 5min AMRAP Row for calories http://crossfitwoodbridge.com/2016/12/09/saturday-dec-10th/

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Bring-A-Friend Day WOD for Sunday 12/11!! Group Classes 9,10am Strength Training/Open Gym 11am Yoga 12:15pm “Turtle Power” Partner WOD: Teams of 2 5 Minute AMRAP 20-15-10-5 Cal Row Power Slams (20/15) Pullups** Rest 2 minutes and repeat for 4 Rounds. **Scale Pullups to Kipping Single Pullups 2:1 (20-15-10-5 reps/set), Barbell Assisted Pullups (BBAP) 1:1, or Ring Rows 1:1. 1 partner working at a time. All reps and distances are team totals. Partners may partition the reps and rounds anyway and must tag to exchange who is working. Continue the each AMRAP where you left off. Total workout is 26 minutes. Score total rounds and reps. Ex: 3+110 Rx This will be an all-levels beginner friendly partner WOD! CFM Members email us to reserve a spot in a class with friends, co-workers, or family (include their full name and email address). Cowabunga!!

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Saturday December 10th, 2016 Warm-up Partner med ball warm-up Squat mobility/hip opener - Coach's Choice Dynamic warm-up - Coach's Choice Workout A. Front squat, build to a tough set of 3 w/ a :03 pause on each rep + 10 rounds for time w/a partner*: 500m row 15 goblet squats, 53/35 *Split all reps as desired Cooldown 2:00 bike @ easy pace

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#Repost @oriden757 ・・・ Everything is theoretically impossible, until it is done. Impossible only means that you haven’t found the solution yet. #unstoppable #diefirstthenquit #trainwithapurpose #tuffwraps #cadiramd #operationenduringwarrior #militarymusclefoundation

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It's #friday get your #squad together! #youlookbetterinHD #CrossFit #fitness #gpp #atlanta #weightlifting #WOD

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****CHANGE OF LOCATION**** The CFNA Holiday party will now be at the Harkey's 2070 Brookview Dr NW, Atlanta, GA 30318 Their home is about 2 miles from the gym and is the same place where we held the anniversary party a few months back. Same time, just a new location. See y'all Saturday night!

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THE GYM WILL BE CLOSED THIS WEEKEND NO CLASSES SATURDAY 12.10.2016 & NO OPEN GYM SUNDAY 12.11.2016 **TO ALLOW FOR SOME INTERIOR BUILDING REPAIR WORK. USE THIS TIME TO CHRISTMAS SHOP, FOOD PREP, AND REST UP FOR NEXT WEEK’S WODS!!!

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Holiday Throwdown WOD #3: 9-7-5 of Synchro Shoulder-to-Overhead (75#/45#) Synchro Front Rack Lunges (75#/45#)* *Lunges are counted as 1-1, 2-2, 3-3, etc. Details for this workout will be explained in more detail prior to the WOD start time. [ 37 more words ] http://crossfitrosslyn.com/holiday-throwdown-wod-3-announcement/

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It's cold and flu season. Take extra precaution while at the gym. Wash your hands pre and post workout and wipe down your equipment with a germicidal cloth. #stayhealthy #brickhouseathlete #dontbenasty

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Gold, Silver and Bronze medals for the top three groups of Holiday Throwdown tomorrow!

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Birthday Bash VIII is on Saturday! There will be no class times. http://ow.ly/6DRl306MNJw

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Christmas came early at LPC as we acquired a Bulldog Floor Scrubber which means that it is now easier than ever for us to maintain healthy, sanitary mats for our members to workout on, with eco-friendly cleaning solutions. Thanks Santa! #layneperformance #hardertokill #crossfitintense #bulldogscrubber #fairmontwv

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We are @crossfitdurable for the USPA Durable Holiday Classic. 42 lifters weighed in this morning and this sold out meet is sure to see some great PRs and State as well as American records being squashed tomorrow! #uspaeast #uspapower #powerlifting

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We have lots of fun stuff going on this week! -Happy Birthday to our 6am coach Trent! -Tomorrow evening at 7 its going down. The MVMNT Winter Social is finally here!! Dress to impress and bring some appetizers to share!

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New rowers added to the fleet today to provide our customers the best experience we can! #CCF #community

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Holiday Throwdown WOD #2: 4 Rounds for Time of 250 Meter Row 25 Wall Balls (20# to 10’/14# to 9′) Split up the work however you like! Stay tuned for the third throwdown WOD post @ 2pm today! http://crossfitrosslyn.com/holiday-throwdown-wod-2-announcement/

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Congratulations to: - Kelly Wagner​ for making it on the Leader board for Nancy -Jace Howanitz​ for PR'ing her Fran time and getting on the Leader board - And to Coach Claire Reynolds​ for PR'ing her Fran time AFTER doing Heavy Fran. Ya'll are rock stars!!!!!

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Happy Birthday Jay!

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Our 30-day Challenge is designed for first-time CrossFitters. http://ow.ly/8m4x306S8nu

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Happy Birthday Kevin!!! Lucky for you there are burpees in the workout today. Come and get it!!!!

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S3 Conditioning Friday: A) 200MX10; Rest 1 Minute Between Each Run -Rest 3 Minutes Between A+B- B) 10 Rounds: 1 Rope Climb (5 Ring Rows) 5 Thrusters (65/45)(45/35) 10 KBS (2.0/1.5)(1.5/1.0)

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RVA Move Update

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Sometimes you need to write yourself little notes on your board to get you through your wod.... and sometimes others like to add to it... #crossfit #crossfitprime #feelgood #eatwell #feedtheneed #itsfriyay #tgif

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Muscle ups, Bar Muscle Ups, and Turkish Get-ups...it was a GREAT night!

CrossFit King of Prussia posted an article
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12/09/2016 WOD: Overhead Squat 2-2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets. Then: Jeremy 21-15-9 reps, for time of: Overhead Squat, 95/65 lbs Burpee

CrossFit Old Town shared a link on Facebook

CrossFit Old Town - CrossFit View Public Whiteboard Metcon (Time) 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu 100 du 25 s2oh 115/75 20 pull up 15 hspu https://crossfitoldtown.com/friday-70/

Ballston CrossFit shared an image on Facebook

Breaking Point Fitness CrossFit Ridge Ave posted on Facebook

Friday, December 9, 2016 Clean & Jerk 65% x 2+1 70% x 2+1 75% x 2+1 80% x 2 85% x1x3 CROSSFIT OPEN 16.4 RX'ed 13-min. AMRAP: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups M 225 lb. / 20-lb. ball, 10ft target F 155 lb. / 14-lb. ball, 9ft target Scaled: Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 hand release push-ups Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

CrossFit Rosslyn shared an image on Facebook

CrossFit Rosslyn shared a link on Facebook

Holiday Throwdown WOD #1: 10 Minute AMRAP of 5 Deadlifts (95#/65#) 10 Box Jumps (24#/20#) 15 AbMat Sit-ups Partner A does one full round while Partner B holds their deadlift bar in the finish position. Switch for each round for the full 10-minute duration. Stay tuned tomorrow for two more WOD releases! http://crossfitrosslyn.com/holiday-throwdown-wod-1-announcement/

CrossFit Rosslyn shared a link on Facebook

WOD For Time 21 Push-ups 42 Air Squats 15 Push-ups 30 Air Squats 9 Push-ups 18 Air Squats http://crossfitrosslyn.com/friday-12916-2/

CrossFit Rosslyn posted an article
CrossFit Rosslyn posted an article
CrossFit Chesapeake shared an image on Facebook

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Compound CrossFit posted an article
CrossFit Old Town shared an image on Facebook