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Pride PairUp Throwdown Competition & Brunch 2021

June 26, 2021: Pride PairUp Throwdown Competition is our annual team-based Pride Celebration & Competition. You and two other teammates will work together to finish a challenging 35 minute synchronized CrossFit WOD. Then the Top 4 teams will face off in a single-elimination Olympic lifting showdown until one team remains. Trophies go to the top three finishing teams and MVP, a full brunch, beers on Paul, and bragging rights for the whole year.

12 Workouts of Christmas Cover Image

12 Workouts of Christmas 2020

Every year I, Coach Paul, has built a Christmas themed workout. And every year, I try to outdo myself. 2020 might not be the year for many great things … but I am happy to say that it will be the year to remember for a CrossFit-themed Christmas WOD. There are many CrossFit Christmas Workouts out there. None compare to this one. Merry Christmas 🎄 and Happy WODS to Everyone❄.

CrossFit DG Hero WOD

Help us honor and support Airforce Major David Gray “DG” by attending the CrossFit HERO WOD on November 27 and December 4.  Military and Police WOD Free.

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Thanksgiving CrossFit Workout

Thanksgiving CrossFit Workout 2020

Thanksgiving CrossFit Workout.  The Turkey Buster by Paul Roberts & Katy Oblinger.  Our Thanksgiving Day Workout is November 24, 2020.  It’s a high-calorie scorcher.  Check it Out for Turkey Day.  Free for New Members

We realize that many people are staying home this year, because they want to be responsible. So do we. So get a workout in, socially-distanced, masks required, and safe.
-Dawn & Paul

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Barbell Squat High Bar vs Low Bar Back Squat

Barbell Squat: High Bar vs Low Bar Back Squat

A complete tutorial on how to do the high bar and low bar back squat. Includes a full video guide and how to choose the right squat for you.

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