Thursday 190117

“No” 6a Oly class on Saturday, it has been moved to 7a this week! 6:15 Striking smoke your bags class Dynamic Warm Up – Mobility Prepare for.. A: WOD “Washboard” 3 Rounds for time of: 30 Reverse V-Ups w/ Super Sliders 60 Russian Twists (30 each Side) 25/15# 30 Abmat Sit-ups 60 Mountain Climber’s 30 Wood […]

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Wednesday190116

No 6a Oly class on Saturday, it has been moved to 7a this week! 800g Challenge Peeps – Be sure to download the Sugarwod app and connect with Letrono. This will need to be done by Sunday. If you not going to do the challenge you will need to remove your name from the sign […]

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Tuesday 190115

Saturday January 19th Olympic Lifting will be at 7a instead of 6a. No 6a class this week! Dynamic Warm Up – Mobility Prepare for.. Primer: 2-3 Rds of 3x Handstand push up or Progression 5x Deadlift Work up above wod weight of 225/155. Muscle recruitment + over stimulate A: WOD  Diane Runs   21-15-9 Deadlift 225/155 […]

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Friday 190111

SHP Bed Build – We will be doing the Sleep In Heavenly Peace Bed Build this Saturday at 11am.  Set up will start at 10am. If you want to help build the beds and deliver please sign up on the community board so we know how much help we will have. Dress warm and no […]

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Thursday 190110

  Burpee    It IS…a Life skill. Striking class @ 6:15pm Dynamic Warm-Up – Mobility Prepare  for.. WOD: CF Open 12.17 min AMRAP of:Burpees ROMWOD/FLOW  Psaso Smash, Kettlebell Gut Smashing for a Better SquatPeck/Shoulder Smash, MEATHEAD MOBILITY: E.39 KETTLE BELL SMASH (pec and lat) /Trap Smash Upper Back Mobility with CrossFit Athlete Jenn Jones Strongman: Find max distance sled drag at […]

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Wednesday 190109

If you are interested in helping with the first of two bed builds for Sleep In Heavenly Peace, sign up on the community board for this Saturday at 11am Dress Warm!! Dynamic Warm-Up – Mobility Prepare  for.. A: WOD  9 Rounds for time of: 10/8 Cals AAB  OR 11/9 Cal Row (Alternate) 7 T2Bar 14 1 […]

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Tuesday 190108

“Doc” 200 Back squats completed during the 2018 New Year’s Throwdown.. Dynamic Warm-Up – Mobility Prepare  for.. A: WOD CF Football Total Athletes have at least 11 minutes to include warm up. Athletes have 3 attempts to reach a 1 rep max for each of the following movements. Add the highest weight lifted for each lift […]

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Monday 190107

Dynamic Warm UP – Mobility Prepare For…. Test: 1 Minute Hand Release Push Ups Primer: 2 Rds of: 5 Cals AAB/Rower 5x Med ball clean into Wall Ball shots A: WOD 20 minute EMOM of: Odd: 11 Wall Ball shots 30/20  25/18-16 (Goal is a heavy UB wall ball shot) Even: 10/8 Cals Alternate AAB […]

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Friday 190104

800g Nutrition Challenge will start on Monday January 21st. If you want to better understand how the challenge will be ran and what the expectations are of the participants, join us on Saturday at 830a so we can go over the challenge and answer any questions you might have. Sign up sheet is on the […]

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Thursday 190103

Striking class @ 6:15pm Dynamic Warm-Up – Mobility Prepare  for.. WOD”Dumb Dumb”2 Rounds for time of:Dumbbell Superset 35/2015 DB Thrusters15 SDLHP250m Row15 Floor Presses15 Bent over Rows200m Ski15 Lunges15 Goblet lateral Lunges (1 DB) .5 mile AAB30 Sit Ups (Eric Style…feet under dumbbells) ROMWOD/FLOW Dragon R/LLizardPigeon R/LThread the Needle Strongman:Find max distance sled drag at 180/90ThenWOD 25minSled pull […]

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