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June 4, 2015 by Justin VanBeek in Uncategorized, News

We thank you for your contributions

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We just dropped off Kerrie’s check to the Police Credit Union…

We have raised over $3000 for charitable organizations and causes in the last 2 weeks!

Thank you all so much!!

charity thank you

Written by: Justin VanBeek

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3 days ago

Hero Saturday!

"William O'Keefe"
25 Odd Object Squats (Ea Partner)
2000m Row
1600m Run
(30:00 cap)

This is a little different than the actual version since barbell would take too much space for this one so we made it more fun...

Hold any of the following for the "odd object"
1. Hug a sandbag (65-95#)
2. Hug two med balls (25-30#)
3. Front rack two KBs (26-44/44-70#)

Scale down to just one Med Ball or one KB as needed or take it all the way down to just air squats only for newer athletes or drop ins...

EACH partner will have to lead off with 25 odd object squats before you can move onto the rowing section...

The Row can ONLY be done in HALVES and so can the run so that's 1000m for partner one followed by another 1000m for partner two...

The run will be 800m for partner one followed by 800m to finish up by partner two...

If we have a larger class then we will have some groups run first and row to finish instead to open up more space...

This Firefighter Hero WOD is dedicated to William O'Keefe, FDNY, Battalion 15, who was killed on September 11, 2001. ... See MoreSee Less

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3 days ago

Community. Teamwork. Fitness.

On the 4th of July we completed 1776 in partners to honor Independence Day. Every Saturday we have team workouts and everyday our community supports each other. #crossfithydro #crossfit #community #teamwork #fitness #omaha #aksarben ... See MoreSee Less

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4 days ago

"Bike, run, swim, row, etc., hard and fast." Often it is easy to miss the swim part of CrossFit but not here at CrossFit Hydro. Thanks to our partner Westgate Pool we offer swimming each Sunday morning through the summer. Check out what our swimmers and coaches were up to last weekend. ... See MoreSee Less

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(712) 253-0229

crossfithydro@gmail.com

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