Meet Paige!

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Paige Martin shares how she made amazing changes to her body composition and her experiences with CrossFit and the Renaissance Periodization diet. Paige says,  "You do NOT have to be “in shape” to start CrossFit. It’s for anyone, no matter what age or weight. CrossFit Protocol is a family!" What led…

Meet Corey!

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  Corey Griffin lost an amazing 36 pounds in a little over two months! Read more about his journey, what he did to accomplish this, and how CrossFit Protocol helped make it happen. [caption id="attachment_10243" align="alignnone" width="6000"] Corey Griffin before completing the Murph Hero WOD on Memorial Day, 2018.[/caption] What…

6.14.18

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CrossFit Protocol - CrossFitA: McGhee (AMRAP - Rounds and Reps)30-Minute AMRAP of: 5 Deadlifts, 275# 13 Push-ups 9 Box Jumps, 24"In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click here*Girls: *200 DL *20" Box Jumps

6.7.18

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CrossFit Protocol - CrossFitA: Metcon (Weight)EMOM: 9:00 Minutes Minute 1: 20M Walking Lunges W/ KB in each hand(AHAP) Minute 2: 2 Wall Walk Ups RX (Touch Nose to Wall) Minute 3: Max Hollow Arch Hold*Score KBB: Metcon (AMRAP - Rounds)"Frozen" With a Partner: AMRAP in 17:00 Partner A: 200M Run…