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Active Mobility (No Measure)
5 min Constant KB Movement
10 Pass-through w/ OHS
Foam Roll Upper T’s
Banded Pulls
Sampson Stretch
Practice Handstand Holds
Thruster (12 min to work up to a 5RM Thruster)
4 min Rest
Metcon (AMRAP – Reps)
7 min Ladder
2 Squat Clean 135/95
1 HSPU
4 Squat Clean 135/95
2 HSPU
6 Squat Clean…

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General Information

NameCrossFit Iron Mary's
OwnerRay and Mary Anderson
Websitewww.ironfit.us
Phone(803) 414-9601
EmailKettlebellray@gmail.com
Address711 East Main St.
Lexington, SC 29072

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For over a year and a half, I’ve been actively involved in CrossFit and this has positively...
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Who's your training buddy? #MotivationMonday tip: Have a training partner! As a coach, we instruct you in the movement, ensure you are staying safe and make suggestions on weights/rounds/goals. We make the assumption you will push yourself and make choices that make you better. We know this isn't always the case. Having a training partner keeps you accountable, calls you out on your bullshit and encourages you when things feel impossible!! #bridgetownbarbell #trainingbuddy #kbswings #kettlebell #accountability

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CONGRATULATIONS Lawrence Cox and Tammy Gover for winning the transformation challenge!! Lawrence lost 4.65% body fat (lost 13.48 lbs body fat, gained 1.52 lbs lean mass!). Tammy lost 4.64% body fat (lost 6.07 lbs body fat, gained 13 lbs muscle!). GREAT job to everyone who made a decision to eat cleaner and work harder! Your success no matter how big or small is moving you in the right direction! Proud of you guys! Shout out also to Denise and Jayci who lost 3% and to Scott White who lost 4%!

Michael Ray published the post The first cue for a new CF athlete. on
Ok, before we get started I first want you to sit back, close your eyes, and take in three deep...
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Monday, 4/27/2015 Warm up: Choice Strength: None WOD: AMRAP 20 minutes -Run 200m -5 Pull ups -10 Push ups -15 SQUATS POST # OF ROUNDS COMPLETED

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Look! Another cute CrossFit couple joins our family! Welcome Brian and Kelly!!! #CrossFit #crossfitcouples #bulldogstrong

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Nice work Sunday Funday crew! Welcome Laura, Shane and Mohammed to our regular CrossFit program.

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Steve killed the thrusters on Masters Qualifier Event 3: 2 rounds for time of: 1,000-meter row 50 thrusters 65 lbs. 30 chest-to-bar pull-ups

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Great day of competition! #bulldogstrong

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Sunday is a Recovery Day.

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Gymnastics WOD 11 am 4/26/15 http://www.maxfitnesscrossfit.com/?p=8886

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WOD- Sunday Apr 26 (repeat from 11/22/14) SKILL: Max Handstand walk distance Lv1 Max HS hold on wall Lv2 Max free HS hold WOD: Teams of 2 80 Air Squats 10 wheelbarrow walks 60 Pull-ups 8 wheelbarrow walks 40 T2B 6 Wheelbarrow walks 20 Burpees 400 m …

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What an INCREDIBLE morning we had at the SWAB-n-WOD! 29 athletes (plus kids and dogs) came out and experienced Lori's WOD. Most importantly, we signed up 15 people for the Be The Match bone marrow donor registry! Stephanie finished as the top woman with 339 reps and Ian finished as the top male with 368 at RX. Way to go! Lori (SASS- Swab and Save Someone), this is us sending you all of our good vibes for your fight against cancer. We will continue to search for your bone marrow match here in SF and beyond! Now, we challenge San Francisco CrossFit, United Barbell, Telegraph CrossFit, Flagship CrossFit, LaLanne Fitness CrossFit, CrossFit Potrero Hill, CrossFit Alinea, CrossFit 415, and Arena Ready Performance | CrossFit to host your own SWAB-n-WOD and see if you can collect more swabs and complete more reps than our athletes. Send us a direct message if you're in! -

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Our Instructors at CFHQ's Gymnastics seminar teaching us how weak our cores are lol. #coachseanhasmilfadmirerershere #coachmarcialhasmaleadmirerershere #continuingeducation

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Napa Stay Ready Team CFBG is coming for you! Family time outside the gym is important. #dressedtoimpress #cfbgfamily #crossfit #CFBG #napa

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04/25 WOD Day of Strongman Yoke Work and Tire Flips The post 04/25 WOD appeared first on Crossfit Echelon.

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Friday night boys' club with a little "Bear Complex." #sausalitostrong

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CrossFit birthday gifts!

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Friday 4/24/15 #crossfitoakdalewhiteboard

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Barbell club Friday's at 430-6! Drop Snatch/ Snatch/ clean+ front squat+ jerk/ back squat/ RDL http://ift.tt/1PxktVP

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CrossFit Avalanche shared a link on Facebook

Truckee-Donner Recreation and Park District Presents: Help bring WARM WATER to Truckee by dipping in some COLD WATER! All proceeds go to the new Truckee Aquatic Center. Come enjoy an afternoon of free prizes, learning a new Crossfit routine, stand-up & prone paddling, taking a dip in Donner Lake and raising money for a great cause! Saturday May 2: Schedule Of Events: Ongoing | Watermans 100 yards Sprint Paddle Challenge 2-2:30pm | Registration 2:30-3:15pm | Workout w/ Crossfit Blizzard & Avalanche 3:15-3:25pm | Raffle with prizes from Finis 3:30-3:40 | Donner Dip! 3:40pm-4pm | Group Picture and snacks https://apm.activecommunities.com/tdrpd/Activity_Search/donner-dip-fundraiser-adult/1012

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CrossFit Avalanche, CrossFit Blizzard - CrossFit Angie (Time) For Time: 100 pullups 100 pushups 100 situps 100 air squats

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Who doesn't love a little birthday WOD fun?!

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Look who came to visit the noon class today! Newest C/S addition William Wilder Deuyour and his gorgeous mama. Welcome to the family, little guy! #futurecrossfitter

CrossFit Folsom Lake posted on Facebook

Adam will be lifting tomorrow morning at 8am. Anyone is welcome to join him doing what he plans to do. Regular open gym is at 9:30

Good Times CrossFit posted on Facebook

Hey volunteers... we could really use some of you early... like 6:30 a.m. to help set up equipment and register the teams... don't worry, Rooted Coffee will be there!!!