Thursday 181129

Striking @6:15 Dynamic Warm-Up – Mobility Prepare  for.. WOD:“Bow and Arrow” 10 min of: 30 sec on 30 off ME Double Unders ME Assault Bike (cals) Switch between the two every other min –Rest 2 min– 10 min of: 30 sec on 30 sec off ME HSPU (scale to Pike or Reg) ME AbMat situps Switch between the […]

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Wednesday 181128

OLYMPIC Lifting class @ 6:15 Dynamic Warm-Up – Mobility Prepare  for.. Primer: 3 Rounds of: DB squats 3 Burpees 3 Barbell complex (leave on starting clean weight) Do 2 cleans at starting weight A: WOD  CF Open 18.2 1-2-3-4-5-6-7-8-9-10 Dumbbell Squats 50/35  Bar Facing Burpees Scale 40/25 DB Then..  CF Open 18.2A 1 Rep max clean (power or […]

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Tuesday 181127

Dynamic Warm-Up – Mobility Prepare  for.. Primer:  2rds of    5x Medicine Ball Cleans 3x Dips Ring or Horn ( alternate) 1x Bar Muscle Ups/Progression A: WOD   Buy In with 800m Run or 1k Row or 1.5 mile AAB     10 Rounds of 12 Medicine Ball Cleans 20/14   6 Dips Ring or Horn ( […]

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Monday 181126

Dynamic Warm-Up – Mobility Prepare  for.. Primer:  2 rds of: 2x Front squat   ( Tempo. 4 sec down. 1 sec in hole , 1 sec explode out of hole ) 2x Single arm KB or DB Strict press from front rack-pec position A. Strength: 18 Minute E3MOM of:  4x Tempo 4.1.1 Front squat    ( Tempo. 4 […]

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Friday 181123

Class times on Friday are 730am and 9am.  Dynamic Warm-Up – Mobility Prepare  for.. A. “Team Tri” Buy in 800M run 3 person teams 3500M Ski erg P1 Ski’s until P2 5M bear crawl to rig Burpee Pull-ups x3 P3 Rest Then 250 Cal AAB P1 AAB until P2 10 Goblet Squats @Red/Gr P3 Rest Then […]

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Thursday 181122

Thanksgiving Hours – 7a and 9a Friday Hours – 730a and 9a Dynamic Warm-Up – Mobility Prepare  for.. Primer:  1 rd of:Each Partner 3x Clusters 135/95 5x Kipping Pull Ups 5x Wall Ball shots 5x KB Swings 5x 1 Arm DB push Press A: WOD  Turkey Burner In teams of two, alternating movements throughout, complete as […]

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Wednesday 181121

Thanksgiving Hours – 7a and 9a Friday Hours – 730a and 9a Dynamic Warm-Up – Mobility Prepare  for.. Tips on Rowing. “BREATHING” Shane Farmer https://www.youtube.com/watch?v=rXkOJz0bsqQ Rasmussen Anderson https://www.youtube.com/watch?v=vU3mDIQZ30s The drive: legs torso arms. Return:  arms, torso, legs A. WOD 5 Rounds of:  500m Row for time 5 Minute rest * Goal is to stay 3-5 seconds within […]

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Tuesday 181120

Dynamic Warm-Up – Mobility Prepare  for.. A.Strength: 18 Minute E3MOM (In teams of 2-3 ) 5x Bench Press climb to today’s heavy 5 rep + 4 Strict T2Bar Primer:  2rds of    2 Rds 2x Deadlift / Progression 2x HSPU or Progression B: WOD   12 Min AMRAP of: 5x Deadlift 245/165     3x HSPU 200m […]

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Monday 181119

7:15pm Class getting down Hoodie & T-Shirt orders need to be in by end of day TUESDAY.  Thanksgiving Hours are: 7a and 9a Friday Hours are: 7:30am and 9a ONLY. Dynamic Warm-Up – Mobility Prepare  for.. 1 Minutes Test: Hand Release Push ups Primer:  2rds of    3rds of: 2x Thruster ( work above wod # […]

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Friday 181116

Dynamic Warm-Up – Mobility Prepare  for.. A.Strength: 18 Minute E2MOM 3-3-3 Strict  Press 2-2-2 Push Press   1-1-1 Push Jerk      *Load should stay the same for each set and build between movements Primer:  (In teams of 2 if large class or space is an safety issue, Alt front rack DB/KB ) 2rds start light build […]

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