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…

6.6.18

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CrossFit Protocol - CrossFitA: Metcon (Weight)6:00 Minutes to establish heaviest hang snatch straight into 6:00 Minutes to establish heaviest hang clean*Add weights from both lifts together for scoreB: Metcon (Time)"Hercules" 5 Rounds for time: 3 Bar Muscle Ups 1 Power Clean 205/135 6 UB Wall Balls 30/20 *8:00 Minute Time…