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February 8, 2016

Monday 160208

3 5-minute rounds for max reps at each station:
From 0:00-2:00, run 400 meters then double-unders
From 2:00-3:00, 35-lb. dumbbell push jerks
From 3:00-4:00, pull-ups
From 4:00-5:00, 35-lb. dumbbell hang squat cleans

Rest 5 minutes between rounds.

Post number of reps completed each round to comments.

Dan Bailey, 152, 146, 139 - [video]

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[medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Memphis, Reebok CrossFit One, CrossFit Morristown, CrossFit X-Factor, CrossFit Roots, CrossFit Lackland, CrossFit Colosseum, Reebok CrossFit Plaza Condesa, CrossFit Sport, Reebok CrossFit FSF,Myleo CrossFit, CrossFit Melbourne, Reebok CrossFit Heart and Beauty, CrossFit Snaga Escazu.
CrossFit Level 2 Certificate Courses: Trident CrossFit, CrossFit St Louis Park, CrossFit Steele Creek, CrossFit Thames.
CrossFit Kids Course: Reebok CrossFit FirePower.


"Armadillo Drill" from the Gymnastics Trainer Course - [video]

Posted by Pukie at 5:00 PM | Comments
February 7, 2016

Sunday 160207

For time:
Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments.

Compare to 140125.

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Gina Marie Policastro at CrossFit Flushing.


"Squat Therapy With Cherie" from the CrossFit Level 1 Trainer Course - [video]

Posted by Pukie at 5:00 PM | Comments
February 6, 2016

Saturday 160206

Grace

135-lb. clean and jerk, 30 reps

Post time to comments.

Compare to 150104.

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Steven Lewter and Lizzette at CrossFit Chattahoochee.


Brooke Wells scales Grace up to 155 lb. - [video]


"The CrossFit Kitchen: Kickin' Like Van Damme Chicken" - CrossFit Journal [video] and [recipe]

Posted by Pukie at 5:00 PM | Comments
February 5, 2016

Friday 160205

Rest Day

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Jan Mikolajczak, Es Vedrà, Spain.


"Patti: A Journey Toward Wellness" - CrossFit Journal [video]


"Free The Nipple?" The New York Times.

Post thoughts to comments.

Posted by Pukie at 5:00 PM | Comments
February 4, 2016

Thursday 160204

4 rounds for time of:
115-lb. overhead squats, 20 reps
30-inch box jumps, 20 reps

Post time to comments.

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CrossFit Dux.


"A Hell of a Hip Extension in the Push Jerk" from the CrossFit Level 1 Trainer Course - [video]


"Squat Better Today" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments
February 3, 2016

Wednesday 160203

Deficit deadlift 3-3-3-3-3 reps

Stand on extra plates so that your grip on the barbell is lower than in your normal setup.

Post loads to comments.

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Karen DiFiore at CrossFit 1812.


"Arm Bar Stretch" from the CrossFit Kettlebell Trainer Course - [video]


"...And Fitness For Life" - [article and video]

Posted by Pukie at 5:00 PM | Comments
February 2, 2016

Tuesday 160202

For time:
9 bar muscle-ups
21 push jerks, 115 lb.
7 bar muscle-ups
15 push jerks, 115 lb.
5 bar muscle-ups
9 push jerks, 115 lb.

Post time to comments.

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Jeremiah Six at Roanoke Valley CrossFit.


Emily Bridgers, Katrin Davidsdottir and Stacie Tovar do today's workout - [video]

Posted by Pukie at 5:00 PM | Comments
February 1, 2016

Monday 160201

Rest Day

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[medium] [large]

CrossFit Level 1 Certificate Courses: CrossFit Downtown Atlanta, Rainier CrossFit, CrossFit SS (South Side), CrossFit Ranch, Iron Oak CrossFit, CrossFit Columbus, CrossFit Alaska, CrossFit Little Hell, CrossFit Getafe Capital Sur, CrossFit 4TP, CrossFit Bogota, Reebok CrossFit PTY.
CrossFit Level 2 Certificate Courses: CrossFit Garden City, CrossFit Hawaii, CrossFit Col, Reebok CrossFit Officine, CrossFit Auckland, CrossFit Singapore.
CrossFit Competitor Trainer Courses: Myleo CrossFit, CrossFit Amsterdam.
CrossFit Kids Course: CrossFit Mayhem.


"Exercise Is Medicine: Imprecision and Impracticality" - CrossFit Journal [article]

Posted by Pukie at 5:00 PM | Comments
January 31, 2016

Sunday 160131

Sisson

Complete as many rounds as possible in 20 minutes of:
15-ft rope climb, 1 ascent
5 burpees
200-meter run

If you've got a 20-lb. vest or body armor, wear it.

Post rounds completed to comments.

HERO-Justin-Sisson_th.jpg

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.

Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.

Posted by Pukie at 5:00 PM | Comments
January 30, 2016

Saturday 160130

Overhead squat 10-5-3-1-1-1-3-5-10 reps

Post loads to comments.

Compare to 150530.

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Ella at 5280 CrossFit.


"The Pullover" with Emily Bridgers - [video]

Posted by Pukie at 5:00 PM | Comments
January 29, 2016

Friday 160129

5 rounds for reps of:
1 minute of 185-lb. deadlifts
1 minute of push-ups
1 minute of strict knees-to-elbows

Post reps completed to comments.

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Katie Kratzer-Smith at CrossFit Loft.


"The CrossFit Kitchen: Chipotle Chicken Frittata" - CrossFit Journal [video] and [recipe]

Posted by Pukie at 5:00 PM | Comments
January 28, 2016

Thursday 160128

Rest Day

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Emily Wong at CrossFit Bell.


"Addicts and Anecdotes" - CrossFit Journal [article]


"Open to the World" with Coach Glassman - [video]

Posted by Pukie at 5:00 PM | Comments
January 27, 2016

Wednesday 160127

3 rounds for time of:
250-meter row
21 hip extensions
21 AbMat sit-ups
400-meter run

Post time to comments.


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Julie Downer at CrossFit Glendale.


"Early Arm Pull in the SDHP: A Gateway Drug" from the CrossFit Level 1 Trainer Course - [video]

Posted by Pukie at 5:00 PM | Comments
January 26, 2016

Tuesday 160126

Back squat 5-5-5-5-5 reps

Post loads to comments.

Compare to 150729.

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Ben Hines at Titan CrossFit.


"Unstoppable: Cassidy Duffield" - CrossFit Journal [video]

Posted by Pukie at 5:00 PM | Comments
January 25, 2016

Monday 160125

10-round Tabata squat
Then, 3 attempts at max handstand hold

This Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom). Perform handstands against a wall and hold for as long as possible. Rest as needed between attempts.

Post number of squats completed, and time for each of the handstand attempts.

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[medium] [large]

CrossFit Level 1 Certificate Courses: Reebok CrossFit One, CrossFit Sierra Nevada, CrossFit Jääkarhu, CrossFit Max Effort, CrossFit Mayhem, ZooTown CrossFit, CrossFit TNT, CrossFit Basel, Reebok CrossFit Officine, CrossFit LCS, CrossFit 2725, CrossFit Effects (FX), CrossFit Life Performance, CrossFit Singapore, CrossFit Posto 9.
CrossFit Level 2 Certificate Courses: CrossFit Strong, CrossFit Monrovia.
CrossFit Competitor Trainer Course: CrossFit GVA.


"The Legless Rope Climb" - [video]


"Road to the Games: Katrin and Ben" - [video]

Posted by Pukie at 5:00 PM | Comments
January 24, 2016

Sunday 160124

Rest Day

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Macy visiting CrossFit Cocoa Beach.


"Rommel Cinco: 'Never Better'" - CrossFit Journal [video]


"Lost In Translation," Youth Speaks.

Posted by Pukie at 5:00 PM | Comments
January 23, 2016

Saturday 160123

2 rounds for time of:
20 muscle-ups
15-ft. rope climbs, 7 ascents

Post time to comments.

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Fiona Yap at CrossFit Melbourne.


"Someone is gonna get punched very hard" from the CrossFit Level 1 Trainer Course - [video]


"Aberto, Ouvert, Öffnen, Aprire, Opinn" - [video]

Posted by Pukie at 5:00 PM | Comments
January 22, 2016

Friday 160122

Deadlift 3-3-3-3-3 reps

Post loads to comments.

Compare to 141124.


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Alastair Braddock and Liam Roberts at CrossFit Dux.


"The CrossFit Kitchen: Lemon-Pepper Chicken With Butternut Squash" - CrossFit Journal [video] and [recipe]

Posted by Pukie at 5:00 PM | Comments
January 21, 2016

Thursday 160121

Fight Gone Bad!

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high pulls, 75 lb. (reps)
Box jumps, 20-inch box (reps)
Push presses, 75 lb. (reps)
Row (calories)

In this workout, you move from each of five stations after a minute. The clock does not reset or stop between exercises. After the first 5-minute round, take a 1-minute break before repeating. On call of "rotate," the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is 1 point.

Add your points and post them to comments.

Compare to 140828.

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Nico Rapeso at Isla Blanca CrossFit.


"Kettlebell Floor Press" from the CrossFit Kettlebell Trainer Course - [video]


"New Open Leaderboard Categories With Larry Moss" - [video]

Posted by Pukie at 5:00 PM | Comments
January 20, 2016

Wednesday 160120

Rest Day

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Marcia Vogl at CrossFit Tustin.


"Virtuosity in Photos" - CrossFit Journal [article]

Virtuosity in Photos: Call for Submissions.


"A recent study that said Diet Coke can help you lose weight was quietly funded by Coca-Cola," Independent.

Post thoughts to comments.

Posted by Pukie at 5:00 PM | Comments
January 19, 2016

Tuesday 160119

2 rounds for time of:
50 L pull-ups
50 AbMat sit-ups

Post time to comments.

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Alicia Haskins at RHF CrossFit.


"GHD Accessory Work" from the CrossFit Powerlifting Trainer Course - [video]


Irving Hernandez, 1:49 Fran - [video]

Posted by Pukie at 5:00 PM | Comments
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CrossFit Level 2 Certificate Course
CrossFit Dallas Central
Dallas, TX

March 12th - 13th
CrossFit Level 2 Certificate Course
CrossFit Belltown
Seattle, WA

March 12th - 13th
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CrossFit SouthEnd
Charlotte, NC

March 19th - 20th
CrossFit Level 2 Certificate Course
CrossFit King of Prussia
Bridgeport, PA

March 19th - 20th
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CrossFit Carbon
Vernon Hills, IL

March 26th - 27th
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CrossFit Fury
Goodyear, AZ

April 2d - 3d
CrossFit Level 2 Certificate Course
CrossFit Reston
Herndon, VA

April 9th - 10th
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CrossFit TNT
Saint Charles, MO

April 9th - 10th
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CrossFit Atlanta
Atlanta, GA

April 16th - 17th
CrossFit Level 2 Certificate Course
CrossFit EaDo
Houston, TX

April 16th - 17th
CrossFit Level 2 Certificate Course
CrossFit Garden City
Garden City, NY

— SOLD OUT! —
April 23d - 24th
CrossFit Level 2 Certificate Course
CrossFit Alaska
Anchorage, AK

April 23d - 24th
CrossFit Level 2 Certificate Course
CrossFit High Performance
Orlando, FL

May 7th - 8th
CrossFit Level 2 Certificate Course
CrossFit Alaska
Anchorage, AK

MEX

February 20th - 21st
CrossFit Level 2 Certificate Course
Reebok CrossFit Plaza Condesa
Mexico City, Mexico

EU

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February 6th - 7th
CrossFit Level 2 Certificate Course
CrossFit Thames
London, UK

February 13th - 14th
CrossFit Level 2 Certificate Course
CrossFit Vienna The Loft
Wien, Austria

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February 20th - 21st
CrossFit Level 2 Certificate Course
CrossFit STHLM (Stockholm)
Stockholm, Sweden

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February 27th - 28th
CrossFit Level 2 Certificate Course
CrossFit 2725
Sintra, Portugal

— SOLD OUT! —
February 27th - 28th
CrossFit Level 2 Certificate Course
Reebok CrossFit Officine
Milano, Italy

March 5th - 6th
CrossFit Level 2 Certificate Course
CrossFit 2725
Sintra, Portugal

March 12th - 13th
CrossFit Level 2 Certificate Course
CrossFit Slough
Slough, UK

March 12th - 13th
CrossFit Level 2 Certificate Course
CrossFit Central London
London, UK

March 19th - 20th
CrossFit Level 2 Certificate Course
CrossFit Lisses
Paris, France

March 26th - 27th
CrossFit Level 2 Certificate Course
Reebok CrossFit 33100
Tampere, Finland

April 2d - 3d
CrossFit Level 2 Certificate Course
Reebok CrossFit Officine
Milano, Italy

April 16th - 17th
CrossFit Level 2 Certificate Course
CrossFit Vienna The Loft
Wien, Austria

April 23d - 24th
CrossFit Level 2 Certificate Course
CrossFit STHLM (Stockholm)
Stockholm, Sweden

April 30th - 1st
CrossFit Level 2 Certificate Course
Myleo CrossFit
Berlin, Germany

AU/NZ

February 27th - 28th
CrossFit Level 2 Certificate Course
Reebok CrossFit 09
Auckland, NZ

ME

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February 26th - 27th
CrossFit Level 2 Certificate Course
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JLT, Dubai

ASIA/RU

February 27th - 28th
CrossFit Level 2 Certificate Course
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Beijing, China

May 7th - 8th
CrossFit Level 2 Certificate Course
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Moscow, Russia

AFR

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US

February 7th
CrossFit Level 1 Certificate Test
CrossFit Lackland
San Antonio, TX

February 7th
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Boulder, CO

February 7th
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CrossFit X-Factor
Portland, OR

February 7th
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CrossFit Morristown
Morristown, NJ

February 7th
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Canton, MA

February 7th
CrossFit Level 1 Certificate Test
CrossFit Memphis
Cordova, TN

February 14th
CrossFit Level 1 Certificate Test
Valley CrossFit
Van Nuys, CA

February 14th
CrossFit Level 1 Certificate Test
CrossFit Strong
Dallas, TX

February 14th
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New Orleans, LA

February 14th
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CrossFit King of Prussia
Bridgeport, PA

February 14th
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February 14th
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Omaha, NE

February 21st
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Virginia Beach, VA

February 21st
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San Diego, CA

February 21st
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CrossFit SouthEnd
Charlotte, NC

February 21st
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Saint Charles, MO

February 21st
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CrossFit Mayhem
Cookeville, TN

February 21st
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Wixom, MI

February 28th
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San Jose, CA

February 28th
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Get Lifted CrossFit
El Paso, TX

February 28th
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Herndon, VA

February 28th
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Vernon Hills, IL

February 28th
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CrossFit St Louis Park
St Louis Park, MN

February 28th
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CrossFit Atlanta
Atlanta, GA

February 28th
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Canton, MA

March 6th
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Goodyear, AZ

March 6th
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Houston, TX

March 6th
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Miami, FL

March 6th
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Baltimore, MD

March 6th
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Honolulu, HI

March 6th
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Garden City, NY

March 6th
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Excelsior, MN

March 13th
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Columbus, OH

March 13th
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Park City, UT

March 13th
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Dallas, TX

March 13th
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CrossFit King of Prussia
Bridgeport, PA

March 13th
CrossFit Level 1 Certificate Test
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Jacksonville, FL

March 13th
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Canton, MA

March 13th
CrossFit Level 1 Certificate Test
CrossFit Del Mar
San Diego, CA

March 20th
CrossFit Level 1 Certificate Test
CrossFit Jaakarhu
Austin, TX

March 20th
CrossFit Level 1 Certificate Test
CrossFit Belltown
Seattle, WA

March 20th
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CrossFit Roots
Boulder, CO

March 20th
CrossFit Level 1 Certificate Test
CrossFit Alaska
Anchorage, AK

March 20th
CrossFit Level 1 Certificate Test
CrossFit Steele Creek
Charlotte, NC

March 20th
CrossFit Level 1 Certificate Test
CrossFit High Performance
Orlando, FL

March 27th
CrossFit Level 1 Certificate Test
CrossFit Lackland
San Antonio, TX

March 27th
CrossFit Level 1 Certificate Test
CrossFit Refinery
Boise, ID

March 27th
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CrossFit Rife
Virginia Beach, VA

March 27th
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CrossFit Monrovia
Monrovia, CA

March 27th
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CrossFit Mayhem
Cookeville, TN

March 27th
CrossFit Level 1 Certificate Test
CrossFit Ranch
Aromas, CA

March 27th
CrossFit Level 1 Certificate Test
ZooTown CrossFit
Missoula, MT

March 27th
CrossFit Level 1 Certificate Test
CrossFit Max Effort
Las Vegas, NV

April 3d
CrossFit Level 1 Certificate Test
CrossFit Columbus
Columbus, OH

April 3d
CrossFit Level 1 Certificate Test
CrossFit Atlanta
Atlanta, GA

April 3d
CrossFit Level 1 Certificate Test
CrossFit Morristown
Morristown, NJ

April 3d
CrossFit Level 1 Certificate Test
CrossFit Silicon Valley (SV)
San Jose, CA

April 3d
CrossFit Level 1 Certificate Test
CrossFit Tarpon Springs
Tarpon Springs, FL

April 3d
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CrossFit ONE Nation
Needham, MA

April 3d
CrossFit Level 1 Certificate Test
CrossFit Strong
Dallas, TX

April 10th
CrossFit Level 1 Certificate Test
CrossFit Carbon
Vernon Hills, IL

April 10th
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Trident CrossFit
Alexandria, VA

April 10th
CrossFit Level 1 Certificate Test
Iron Oak CrossFit
Houston, TX

April 10th
CrossFit Level 1 Certificate Test
CrossFit X-Factor
Portland, OR

April 10th
CrossFit Level 1 Certificate Test
CrossFit Federal Hill
Baltimore, MD

April 24th
CrossFit Level 1 Certificate Test
CrossFit AOC
Riverside, MO

May 1st
CrossFit Level 1 Certificate Test
Sandia CrossFit
Albuquerque, NM

EU

February 7th
CrossFit Level 1 Certificate Test
Myleo CrossFit
Berlin, Germany

February 7th
CrossFit Level 1 Certificate Test
Reebok CrossFit FSF
Driebergen, Netherlands

February 7th
CrossFit Level 1 Certificate Test
CrossFit Sport
Kopavogur, Iceland

February 14th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 14th
CrossFit Level 1 Certificate Test
CrossFit QDos
Manchester, UK

February 14th
CrossFit Level 1 Certificate Test
Reebok CrossFit 33100
Tampere, Finland

February 14th
CrossFit Level 1 Certificate Test
CrossFit North Zone
Athens, Greece

February 21st
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

February 21st
CrossFit Level 1 Certificate Test
CrossFit Lutece
Paris, France

February 21st
CrossFit Level 1 Certificate Test
CrossFit Basel
Basel, Switzerland

February 21st
CrossFit Level 1 Certificate Test
Reebok CrossFit FSF
Driebergen, Netherlands

February 28th
CrossFit Level 1 Certificate Test
CrossFit Media City
Salford, UK

February 28th
CrossFit Level 1 Certificate Test
CrossFit Kreis 9
Zurich, Switzerland

February 28th
CrossFit Level 1 Certificate Test
Reebok CrossFit Nürnberg
Nuernberg, Germany

March 6th
CrossFit Level 1 Certificate Test
CrossFit Thames
London, UK

March 6th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

March 6th
CrossFit Level 1 Certificate Test
Reebok CrossFit Mokotow
Warsaw, Poland

March 13th
CrossFit Level 1 Certificate Test
CrossFit Dublin
Dublin, Ireland

March 13th
CrossFit Level 1 Certificate Test
Reebok CrossFit FSF
Driebergen, Netherlands

March 13th
CrossFit Level 1 Certificate Test
CrossFit Lisses
Paris, France

March 20th
CrossFit Level 1 Certificate Test
CrossFit Vienna The Loft
Wien, Austria

March 20th
CrossFit Level 1 Certificate Test
CrossFit Little Hell
Roma, Italy

March 20th
CrossFit Level 1 Certificate Test
CrossFit Getafe Capital Sur
Madrid, Spain

March 27th
CrossFit Level 1 Certificate Test
CrossFit LCS
Barcelona, Spain

March 27th
CrossFit Level 1 Certificate Test
Reebok CrossFit FSF
Driebergen, Netherlands

March 27th
CrossFit Level 1 Certificate Test
CrossFit FRA
Frankfurt, Germany

April 3d
CrossFit Level 1 Certificate Test
CrossFit Central London
London, UK

April 3d
CrossFit Level 1 Certificate Test
CrossFit Glasgow
Glasgow, Scotland

April 3d
CrossFit Level 1 Certificate Test
CrossFit North Zone
Athens, Greece

April 10th
CrossFit Level 1 Certificate Test
Reebok CrossFit Officine
Milano, Italy

April 10th
CrossFit Level 1 Certificate Test
CrossFit 2725
Sintra, Portugal

April 10th
CrossFit Level 1 Certificate Test
CrossFit Media City
Salford, UK

April 17th
CrossFit Level 1 Certificate Test
CrossFit Lisses
Paris, France

April 17th
CrossFit Level 1 Certificate Test
CrossFit STHLM (Stockholm)
Stockholm, Sweden

April 17th
CrossFit Level 1 Certificate Test
CrossFit Thames
London, UK

April 24th
CrossFit Level 1 Certificate Test
CrossFit QDos
Manchester, UK

May 1st
CrossFit Level 1 Certificate Test
CrossFit Basel
Basel, Switzerland

AU/NZ

February 7th
CrossFit Level 1 Certificate Test
CrossFit Melbourne
Melbourne, Australia

February 14th
CrossFit Level 1 Certificate Test
CrossFit Auckland
Auckland, NZ

February 21st
CrossFit Level 1 Certificate Test
CrossFit Rocks
Brisbane, Australia

AFR

February 28th
CrossFit Level 1 Certificate Test
CrossFit Jozi East
Johannesburg, South Africa

March 13th
CrossFit Level 1 Certificate Test
Cape CrossFit
Cape Town, South Africa



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