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Coaches Corner
Sadie Flynn

To Go Forward, We Must First Flow

To Go Forward, We Must First Flow If you want to workout well into your golden years, get unconventional.   To know Coach Tim Dancy is to know two key things: Early 2000s rap and hip hop bangers. If it’s

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FlowgaWOD
Crossfit Renew

What is FLOW…and what kind of name is FLOW?

What is FLOW…and what kind of name is FLOW? We’ve got Flow. Have you heard? About Flow? Are you wondering what it is? Are you wondering if it has anything to do with rap schemes? Or maybe… something else?

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Coaches Corner
Crossfit Renew

Two new reasons to love Renew

Two New Reasons to Love Renew The new year is here and, judging by the turnout in all of our classes, you guys are starting the year with a renewed enthusiasm for fitness – it’s crowded in the box!

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