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  • Programming: Week of 18th - 23rd, 2019

    Programming: Week of March 18 th -23 rd , 2019

    Monday, March 18 th , 2019

    Warm up
    : 200m run 10 forward kb Lunge 250m row 10 KB side lunge 200m Run 10 sumo goblet squat 250m row 10 SL deadlift Strength
    : Back Squat 5 @ 40% | 5 @ 50% | 3 @ 60% | 3 @ 70% | 3 @ 80% | 3+ @ 90% WOD
    : 3 rounds for time of: Row, 500 m Run, 400 m Rest 3 mins Olympic Lifting for Monday
    : 1 @ 75% | 1 @ 80% | 1 @ 85% 1 @ 90% | 1 @ 95% | 1 @ 95% Clean Pull
    : 2 @ 90% | 2 @ 95% | 2 @ 100% Tuesday: March 19 th , 2019

    Warm up:
    30 sec plank hold & 1 min jump rope 30 sec plank balance & 1 min jump rope 30 sec hollow hold ....

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  • Athlete Profile: Courage, Determination, & FUN! - Nicole P.

    When we started the Boot Camp at WildFire CrossFit over 3 years ago, we had no idea how that would work with the rest of the WildFire Community. Even though we have always known that anyone can do CrossFit, there are still people today who hear the word “CrossFit” and immediately feel intimidated. Or, they talk to a friend, who’s sister’s boyfriend’s dog did CrossFit once and couldn’t walk again. The Boot Camp is designed to help people begin their fitness journey in a fun and safe environment with a focus on creating a positive lifestyle through fitness and nutrition. Many of our current members began in the Boot Camp and, especially in its ....

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  • Athlete Profile - Jessica Hoffman: Going strong since the beginning!

    When we opened the doors at WildFire CrossFit for the first time on Friday, August 31 st , 2012, I’m not sure we completely realized the type of community we were creating. Sure, we had spent months planning out all the details, from class schedules and structure to t-shirt ideas and color schemes. Once we opened the doors, it was game time, and we knew the possibilities were endless and we were ready for the challenge. We had 2 days to get the gym ready for our first workout that we only invited close friends and family to. Almost 6 ½ years later, and we could not be more thrilled with the community that has evolved since that first workout on Labor Day, 2012. Some ....

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  • Programming: Week of March 11th - 16th

    Programming: Week of March 11 th – 16 th
    Monday, March 11 th , 2019
    Warm up
    : 3 Rounds (7 point game) Med-Ball volley ball Losing team 1 round 10 burpees 2 round 10 jumping squats 3 round 10 plank donkey kick Burgner warm up
    : Hang Power snatch 3-3-3-3-3 WOD
    : For time 800m Run ~Then~ 5 Rounds of: 15 wall balls 12 burpees 9 dumbbell snatch 50/35 ~Then~ 800m Run Olympic Lifting for Monday
    Clean & Jerk: 1-1-1-1-1-1-1-1 Wendler Cycle Week 2: Push Press 3 at 70% | 3 at 80% | 3+ at 90% 1RM Tuesday, March 12 th , 2019
    Warm up
    : 300m Row 10 S.L. Kb deadlift 250m Row 10 goblet squats 200m Row 10 ....

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  • Programming: Week of March 4th - 9th, 2019

    Programming: Week of March 4 th -9 th , 2019
    Monday, March 4 th , 2019 Warm up
    - 400m run 10 deep lunge twist 10 side lunges 10 handstand shoulder taps 500m row 10 good mornings 10 down up dogs 30 sec handstand hold Strength
    - Deadlift 5-5-5-5-5 WOD
    - Complete as many rounds as possible in 8 mins of: 6 Deadlifts, 155/105 lbs 4 Handstand Push-ups Run, 200 m Tuesday, March 5 th , 2019
    Warm up
    - 2 rounds 50m arms 75m torso & arms 100m legs 150m full row 5 push ups 5 plank balance each arm 5 ring rows 5 kb deck squat 5 kb goblet squat 5 kb strict press light Strength
    - Dumbbell Bench Press 10-10-10 (If a warm up set ....

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  • Open WOD 19.2 Tips & Strategy

    Week 2 of the CrossFit Games Open is here, and for those of you who thought the first workout of as many rounds as possible in 15 minutes of 19 wall balls and 19 calorie row was a bit lackluster, CrossFit HQ definitely kicked it up a notch. In fact, for the most part, 19.2 is a repeat of 16.2. 19.2 is technically a For Time workout where the goal is to complete all 5 rounds of the workout in under 20 minutes. Each Round consists of 25 Toes to Bar, 50 Double Unders and Squat Cleans. Each Round, the Reps of the Squat Cleans go down and the Weight goes up, starting at 15 Squat Cleans at 135 Men & 85 Women for Round 1, and then goes to 13 Reps at 185 & 115, 11 Reps at 225 ....

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  • Athlete Profile: Fit, Healthy, & Fun - Suzette Spinden

    As we get ready for week 2 of the CrossFit Games Open and the upcoming announcement of WOD 19.2, we are going to showcase several of the WildFire athletes who are participating in this annual competition. Some of them are relatively new to the WildFire community, and this is their first year competing in the Open. Others have participated every year since they joined the WildFire Family. We are lucky to have so many incredible members to choose from who are dedicated to making WildFire the incredible community that it is and who make fitness part of their lifestyle, inspiring others to be their best self, every day. There’s no shortage of inspiration when we look at this ....

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  • 19.1 is in the Books! On to 19.2...

    Week 1 of the CrossFit Games Open is all wrapped up and 19.1 is officially in the books. I’ll admit, when I first heard the announcement for 19.1, I wasn’t impressed. I mean, 15 minutes of 19 Wall Balls and a 19 Calorie Row over and over seemed way too simple and not all that glamorous. Then, I started to think about the strategy that would be involved in this workout. Doing the wall balls unbroken vs breaking it up into sets, going all out on the row vs holding back and taking it easy. When it was all said and done, I realize that this workout was a great test of an athlete’s stamina, endurance, and strength. While I have never been too concerned about my ....

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  • Programming: Week of February 25th - March 1st

    Programming: Week 0f February 25 th – March 2 nd
    Monday, February 25 th , 2019 Warm up
    : Shuttle run w/ movement prior 10 air squats > shuttle 10 jumping jacks > shuttle 10 push ups > shuttle Burgner Warm up
    : Snatch 3-3-3-3-3 WOD
    : 6 rounds for time of: 5 Dumbbell Deadlifts, 50/35 lbs
    4 Dumbbell Front Rack Lunges, 50/35 lbs 3 Dumbbell Squat Cleans, 50/35 lbs 2 Dumbbell Push Press, 50/35 lbs 1 Dumbbell Devil Press, 50/35 lbs Tuesday, February 26 th , 2019
    Warm up:
    3 rounds partner hangs while other jump ropes 3 rounds partner planks while partner sit ups 3 rounds partner holds active bottom squat while partner ....

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  • Open WOD 19.1 - Strategy - 3-2-1-GO!

    The 2019 CrossFit Games Open has begun. And this year, we are starting with a burner! Open WOD 19.1 is as many rounds as possible in 15 minutes of 19 Wall Balls and a 19 Calorie Row. While it seems like a simple workout, a good strategy is important to get the best score possible. This workout is not one to be won in the first round, however, without a strategy, you sure could lose it in the first round if you aren’t careful. Last night during the announcement for 19.1 we got to see 3 former CrossFit Games Athletes put on a show and crush the first workout in the Open. Kelly Friel was the CrossFit Games Masters runner up last year. Steven Fawcett has qualified ....

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