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Friday 1/10

No Saturday Workout We have a good number of athletes competing at the CFV Championships which kicks off at 9! Go cheer them on and show your support!


Conditioning "Marston"

AMRAP 20:00 1 Deadlift (405/285)*** (don't panic ...see note below) 10 Toes to Bar 15 Bar Facing Burpees

Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31. Marston was assigned to an East-coast based SEAL Team and served in the Navy for six years. Marston completed SEAL Training in 2009. He was a member of CrossFit Rife. *** Yes this is HEAVY however this workout is designed not to be done as prescribed, but lift something outside your comfort zone that is heavy for a single rep. This should be a weight that is a little scary and very challenging, but one that allows you to move well without failing any reps


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Skill Work 3 Sets: 30-60 Sec Handstand Hold 10 Tempo Goblet Squats (3 sec down, 3 sec hold, 1 sec up) *Athlete chooses their own weight for goblet squat. *Heavy seated DB hold is a great alternative t

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