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Coach Crowder had another article published in the Tabata Times! 5 Quick Thoughts for Maximizing Your CrossFit Open Score! “While you are trying to pass the next four hours quickly before The CrossFit Games Open WOD 14.1 is announced, check out some simple tips that will help you bump up your scores accordingly, whether you are a veteran or a newbie. Quick nugget from #2: “[T]he extra chalk isn’t going to magically make you a bodyweight ninja.” Shoot! Shout out to Ken Crowder of CrossFit 77 for the common sense wisdom. http://www.tabatatimes.com/5-quick-thoughts-for-maximizing-your-crossfit-open-score/”

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General Information

NameCrossFit 77
OwnerPaul Klein
Websitewww.crossfit77.com
Phone(704) 918-5438
Emailpaul@crossfit77.com
Address302 Rolling Hills Rd
Mooresville, NC 28117

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simonhopes published the post Practical Applications of Floatation Therapy on Tabata Times
With regards to the practical applications of REST, the possibilities are immense as research has...
CrossFit Los Angeles shared a link on Facebook

Monday http://crossfitla.com/monday-209/

CrossFit Los Angeles shared a link on Facebook

Over the Thanksgiving break, the family and I house/dog sat at this gorgeous spread of a house nestled in Mandeville Canyon. The house and grounds are immaculate; sprawling kitchen, like 5 fireplaces, a clay tennis court steps from the perfect French doors off the breakfast nook, a pool, a LAUNDRY ROOM ... heaven. I didn't even venture in 2/3's of the house. [ 475 more words ] http://crossfitla.com/holiday-from-working-out/

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Remember

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This season the South King Fire Rescue will be going up to the Harborview Burn Unit to visit with children and adults that have suffered severe burn injuries. They will be lifting spirits by coming dressed as Santa and his elves and delivering gifts. We have partnered with them in hopes of collecting 30 new, unwrapped gifts ranging from $10-15. All gifts need to be brought to the gym by December 13th. (Any gifts that are not handed out will be stored at the Burn Unit and handed out as new children arrive during the holiday season).

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This is how you know you came to the right class. With the right friends no one finishes alone! #fitnessthroughcommunity #communitythroughfitness #crossfit #5roundof50squats

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Movement RX will be giving a seminar on mobility of the hips & squat. Wednesday 7th 6:30pm at the Encinitas location. We hope to see you there! #carlsbad #encinitas #oceanside #mobility #movementrx @movementrx #daremightythings #romwod

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Attacking Monday like...

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Here are the finalists for the ugly sweater party this year. Vote now! The picture with the most likes by the end of Wednesday wins!

Foundation CrossFit shared a link on Facebook

What a fun VERSUS 9 this past Saturday, huh? http://foundationcrossfit.com/2016/12/versus-9-recap/

CrossFit Los Angeles shared a link on Facebook

CFLA featured in Box Pro's latest publication. Awesome!

devid007 shared a link on CrossFit Balance
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CrossFit Pearl District posted an article
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2nov2016 #crossfit #crossfitanacortes #crossfitteen #crossfitkid #crossfitpreteen #sweatangels #wod #funnight #family #friends #solid #awesome #love #fitness #health #anacortes #home #handsomemendoprettythings #winner #crossfitcommunity #crossfitlife #crossfitfamily #amazingstrength #youcandoit #positive #livelonger #smilesomeoneiswatching

CrossFit Unbound shared a link on Facebook

Let's get this week started! Reminder: We are having an Ugly Sweater WOD and Secret Santa gift exchange on Dec. 17th. To participate in the secret santa, please fill out a questionnaire and return it by Dec. 6th (this Tuesday!). We will assign Secret Santas shortly afterwards!

Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 2 Day 3 Clean from Blocks 55/ 2x3 65/3 75/3 80/3x2 75/2x4 Clean Pull from Blocks 85/2x4 90/5x2 Hang Power Clean; mid-thigh + Push Press build up to heavy 4 (100% of 4) 4x2, 2x3 D1. One Arm DB/KB Press: 4x 8/8 D2. AB Wheel; 4x12 D3. One Arm DB/KB Row: 4x 12/12 http://bridgetowncrossfit.com/weightlifting/11/week-2-wednesday-6/

devid007 shared a link on
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Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 4 Clean from Blocks 55/2x3 65/3 70/3 75/3 x2 Clean Pull from Blocks 85/5 90/4 95/4x3 Hang Power Clean; mid-thigh + Push Press build up to heavy triple (100% of 3) 3x2 D1. One Arm DB/KB Press: 5x 8/8 D2. AB Wheel: 5x12 D3. One Arm DB/KB Row: 5x 12/12 http://bridgetowncrossfit.com/weightlifting/12/week-3-thursday-6/

Bridgetown CrossFit shared a link on Facebook

Olympic Weightlifting Program Bridgetown Barbell Club Week 3 Day 6 Clean + Jerk (% Jerk) 55/3+2 65/3+2 70/3+2 75/2x 3+1 80/3x 3+1 Hang Clean Pull; mid-thigh + Clean Pull (% Clean) 85/2+1 90/5x 2+1 Clean Deadlift (% Clean) x2 D1. Hang Power Clean; mid-thigh + Press: build up to triple D2. Seated Band Pull-Apart: 6x25 http://bridgetowncrossfit.com/weightlifting/12/week-3-saturday-3/

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This years fundraiser was our biggest success yet! We will be able to buy presents for over 150 children this Christmas as well as sponsor at least two families. Thank you to everyone who competed and donated, we couldn't do any of this without you. Can't wait until next year.

CrossFit i1uvit shared an image on Facebook

We could not feel more grateful or blessed to have this coaching staff at CrossFit i1uvit. Thank you all so much for your hard work and dedication, you truly make a difference. #CrossFit #i1uvit #coachingsquad #team #ironsharpensiron #1%bettereveryday #believe #blessed #thankful

Rain City CrossFit shared a link on Facebook

CrossFit Olympia posted an article
CrossFit Puyallup shared a link on Facebook

12/5/16 It's OPEN Training Season! We have started the buzz about training for the CrossFit OPEN, a 5-week, worldwide CrossFit competition open to all, that starts in February. Our programming will include strength, cardio, mobility and WOD skills to help any athlete, regardless of their level. Friday nights will be an exclusive OPEN Training time dedicated to preparing athletes for the OPEN. [ 759 more words ] http://crossfitpuyallup.net/wods-for-week-of-12516-2/

CrossFit Southwest Portland posted on Facebook

1) BenchPress Set1 65% x 5 Set2 75% x 5 Set3 85% x 5+ ** Take 90% of 1RM, use that number to get % (1RM*0.90)*0.65 == Set1 2) AMRAP15 7 TTB 7 GobletSquat 24/16kg 27 DU

Rogue Valley CrossFit shared a link on Facebook

Time for everyone to experience a little fun from the comp this weekend WOD 3 to start the week off. We have a bunch of open cubbies right now. Its first come first serve on who gets them.

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Five of our APE crew competed yesterday at Rouge Valley Crossfit for their annual Reindeer Games partner competition. Everyone had a ton of fun! Thanks Rogue Valley CF for putting on and hosting such a fun day!!

Rogue Valley CrossFit posted an article
CrossFit Puyallup shared a link on Facebook

Friends and family day! http://crossfitpuyallup.net/12316-wod-results-2/

CrossFit Puyallup shared a link on Facebook

OPEN WOD 16.1! Open prep class! http://crossfitpuyallup.net/12216-wod-results/

CrossFit the Den shared an image on Facebook

Monday 12.5.16 WOD For Time: 50/35 cal Row -directly into- 3 Rounds: 50′ Walking Lunge 25 Sit-Ups 50′ Walking Lunge 25 Kettlebell Swings (53/35#) Photo: Will working through his barbell complex over the weekend!!!

Anonymous shared a link on Facebook

12/5/16 Muscles from Brussels! Oh yeah T! Strength 6 x 2 Front Squats @ 70% Every 90 sec. Conditioning 4 Rounds: 12 Pull-ups 10 Box Jump Overs 12 KB Swings 10 Box Jump Overs L1: C2B, 70/53, 24/20 L2: Chin above bar, 53/35, 20/16 L3: Ring rows, 35/25, 16/12 http://crossfitevviva.com/2016/12/04/12516-2

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CrossFit Southwest Portland posted on Facebook

Sunday REST day. Wendler cycle begins next week: MWTHF 201 Catch a class with coach Brian 6am MWF and 9am Sat. Tue/Thur Dec Open Gym 10am. Make up a missed workout or work on goal work. Check in on our Facebook page in Dec. for a chance to WIN a free hoodie.

saulj shared a link on Facebook

True story: Periodically, people ask me about the name of the gym because somehow, they don't think I look very Mad Dawg-ish. Shocking, I know. The name Mad Dawg came from me giving myself encouragement when I would ride up the "front hill" where I went to school (Fort Lewis College). The hill was short and steep, so at the crucial moment when it would be easier, and probably faster, to walk, I would say to myself "Come on, you're a Mad Dawg, you got this." (Technically, I was a "Mad Dog," but now I have to be a "Mad Dawg" because of, you know, domain name availability, I think you get the point. You are spell and grammar checking your inner dialogue right?) When you are struggling, do you have an alter-ego that you name your inner athlete? Do you have a secret phrase that you tell yourself? Do you count your steps in hexidecimal so you rest a little less than in decimal (another story for another time)? The reality is that you are going to self-talk, so why not make it solution-oriented? (Thanks to Leigh Anne Dennis for posting this)

CrossFit Cypher shared an image on Facebook

Get ready to grow. #crossfitcypher #crossfit #321go

Beaverton CrossFit posted an article
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Sunday is a Recovery Day.

CrossFit Dark Element shared an image on Facebook

We are offering some limited time membership specials to help you with your New Year’s Resolution. Whether your goal is to lose weight, decrease body fat, build muscle, train for an upcoming race, or just feel better we have just what you need. Starting on December 31, 2016 (through January 31, 2017) when you buy one month you’ll get the second Free! This discount applies to unlimited membership plans. *Cannot be combined with any other discounts or promotions. Unlimited: $125 for 2 months In addition, we are offering a referral bonus for existing members. Get one person to sign-up in the months of January or February and you will get a 50% discount on your next month! Get two people to sign-up in the months of January or February you will get your next month free! Bring your friends and family to experience all the amazing things we do every day at CrossFit Dark Element To purchase, please contact us at 209.639.1408 or email: crossfitdarkelement@gamil.com

CrossFit Train shared a link on Facebook

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Somebody at CFO wants these! $80 brand new never worn!

Corey's Gym posted an article
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Spirit of the Event

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Winner winner chicken dinner!!!!!

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RX winners!

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Scaled winners! @sav_up @hidden_alley_crossfit

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CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

CrossFit Oakdale shared an image on Facebook

#thathurt #butitwasworthit

CrossFit Oakdale shared an image on Facebook

Who's ready?