Thursday 181213

T-Shirts and Hoodies are in and can be picked up Thursday afternoon. For all of you who preordered your account will be charged on Friday.  The December Goal Board is looking pretty sad….Do you have any goals that you are working on for this month? If so, put them up on the board for a […]

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Wednesday 181212

Dynamic Warm-Up – Mobility Prepare  for.. A.Strength E2MOM (Team of 2-3 of like athletes) 4-4-4 Strict Press 3-3-3 Push Press 2-2-2 Push Jerk     Climb each set AHAFA! Primer:  2 Rds of: 10x Double 3x Burpee Box jumps 24/20 4x 1 Arm OH lunge steps 5 each side L-R KB Grn/Blue or DB 50/35   B: […]

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Tuesday 181211

Dynamic Warm-Up – Mobility Prepare  for.. Primer: 2rds of    5x Wall Ball 20/14 5x Cal Row or AAB  5x Russian KB Swings A: WOD   5 Rounds for time of:  15 Wall Ball Shots 20/14 15 Cal Row or AAB 15 Russian KB Swings Red/Grn   *Stimulus RX goal is to choose a weight to go “Unbroken” […]

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Monday 181210

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Minute Hollow position hold https://www.youtube.com/watch?v=BvqWqzB4OXY A: Strength: 18 Minute E3MOM of:  4x 4:1:1 Tempo Back squat    Tempo 4 sec down. 1 sec in hole. 1 sec expl  From rack + 13x Deficit Push ups: Use DB’s or BB plates stacked B:WOD 1x 1 Minute MAX Cals AAB.   1x […]

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Friday 181207

Dynamic Warm-Up – Mobility Prepare  for.. A. Strength: E2MOM 2 x Clusters – find today’s heavy set of 2 B.WOD: “Hate” 6 Rounds for time of: 6x Thrusters 135/95 6x C2Bar Pull ups 6x Bar Facing Burpees (Lateral burpee over BB if large class) Scale: 125/85 115/75 C2Bar to Jumping C2Bar- 3 sec eccentric. Or ring […]

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Thursday 181206

November GOAL Board Winner is….Jenn Hall!! The December goal board is up, do you have your goal in mind and ready to put on the board for some accountability? Striking @ 6:15pm Dynamic Warm-Up – Mobility Prepare  for.. Primer 2 rds 20 DU 5 KB Swings (work up to USCF standards) 3 Double KB Power Cleans […]

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Wednesday 181205

  Dynamic Warm-Up – Mobility Prepare  for.. Primer:  1 Rds of: 5 Med Ball OH Lunge steps 20/14   (each athlete on team) 5  Knees 2 Elbows 3 Push press 115/75 95/55 75/45 5 Med Ball Situps 20/14 5 Dips Horn or Ring 3 Front Squats 135/95 115/75 95/55 5 Med ball cleans 20/14 5 Pull ups […]

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Tuesday 181204

Dynamic Warm-Up – Mobility Prepare  for… A. Strength: 18 Minute E3MOM of:  3x Deadlift  Climb each AHAFA set find today’s heavy 3      3x Strict HSPU (Kip when starting muscle failure . Seated Heavy KB or DB Strict press from front rack-pec position) Primer: 2rds of    2 strict pull ups + 4 Push ups + […]

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Monday 181203

December is the month of Giving. This year we want to give back and partner with a local non profit organization, Sleep In Heavenly Peace (SHP). Their mission statement is: No Kids Sleeps On The Floor In Our Town. Since August 2017, SHP has received over 1800 bunk bed requests, averaging 7.5 requests per day […]

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Friday 181130

Clothing drive for Kenya check community board for details and support a good cause. Dynamic Warm-Up – Mobility Prepare  for.. Primer:   Back squat 10x Male @ 135 Female @95  *Scale 115-205/ 75-165 or 95-185/55-145 A.Strength: (Teams of 2) 30 Minute E3MOM 10 sets of 10 Back squat Men start @135-145-…225 Women start @ 95-85-…185 Goal […]

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