Wednesday 190306

Dynamic Warm Up – Mobility Prepare for.. A:Strength 20 min E2MOM Front squat 5-5-3-3-3-1-1-1-1-1 reps B:WOD Run 1 mile Cool Down 5 min 3-5 minute Smooth Bike/Row. Foam roll legs,hips,back shoulder blades to Lats.  Pick a core exercise, sit-ups, V-ups, flutter kicks, hollow rocks etc. 20-30 reps break, stretch, repeat until accumulated 100 reps.  

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Tuesday 190305

19.2  Winners Costume: Bailey C Spirit of the Open Mae Q Performance: Brook D Pick up your prizes Wednesday from the office. Dynamic Warm Up – Mobility Prepare for.. A:WOD Complete as many rounds as possible in 10 minutes of: 3 Bar muscle-ups 12 Push presses, 135/95, 115/75, 95/55 50 Double-unders Then Flush 20-30 minutes […]

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Monday 190304

Dynamic Warm Up – Mobility Prepare for.. A: Strength  15 min E3MOM Teams of 2 5×3 Squat Clean Drop and Reset (Start around 60% working up to 80%) B: WOD AMRAP 4:00 15 Air squats 10 Kettlebell Swings Green/Blue, Blue/Yellow Yellow/Orange 2 min rest Then 21-18-15-12-9 Push Ups Overhead Squats 135/95, 115/75, 95/65, 75/55 Scale: […]

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Friday 190301

Sign up for  heats starting at 5:30 pm ,  come join the fun. Structura will be here at 5:00-7:30 pm working on all athletes Its Blackout Friday  so rep your best Black. Dynamic Warm Up – Mobility Prepare for.. A: WOD CF Open 19.2 old 16.2 RX Beginning on an 8-minute clock, complete as many […]

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Thursday 190228

This weeks theme for Friday Night Throwdown is BLACK OUT! See you all there.  615p Striking Dynamic Warm Up – Mobility Prepare for.. A: WOD  “Sweaty Then Flexy” 5 min max cals on Ski Erg -Rest 1 min- 5 min max cals on Assault Bike -Rest 1 min- 5 min max cals on Row B. ROM […]

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Wednesday 190227

This weeks theme for Friday Night Throwdown is BLACK OUT! See you all there.  Congrats to the following winners from last week:  Spirit of the Open – Brett Nilsson Theme Costumes – Jenn Hall and Julie Amador Most Improved Seth Cervantes, she did her first RX Open WOD. Olympic lifting class @ 6:15pm Dynamic Warm […]

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Tuesday 190226

Dynamic Warm Up – Mobility Prepare for..   A: Skill Coach the Pistol: https://youtu.be/KXrmpB-feZE  Pistol Progression https://www.youtube.com/watch?v=6WFpjKRP_HI Super Quick https://www.youtube.com/watch?v=PJXpbOUKIu8 B: WOD Alternate Movements for 20:00 1 Minute on, 1 Minute off Odd:10 T2Bar Even: 10 Dumbbell Power Cleans 50/35 lbs Dumbbells Scale Reps and DB Lbs to maintain good mechanics Rest 5 min Then […]

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Monday 190225

Dynamic Warm Up – Mobility Prepare for.. A:Strength 6×2 Snatch Drop and Reset (work up to around 85%) B: WOD AMRAP 10:00 Run 400m 21 Kettlebell Swings red/green, green/blue, blue/yellow 5 Strict Handstand Push Ups rest 5 min AMRAP 5:00 7 Thrusters with the same KB as the KB swings 1 Legless Rope Climb Cool […]

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190222 Friday

  https://youtu.be/hpZJYeOwHgQ      Fridays wod theme is DC vs Marvel support your favorite superhero … Prizes will be given out for best costumes. Friday Night Throwdowns begins at 5:30 for heat sign ups  of 11 lanes . Dynamic Warm Up – Mobility Prepare for..   A: WOD CF OPEN 19.1 Complete as many rounds as possible […]

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Thursday 190221

  The CrossFit opens starts tomorrow!!! The Open is a special time of year for CrossFit affiliates and athletes around the world. Dan Crisp and members of CrossFit Glevum describe the atmosphere in their gym during this season. Open Workout 19.1 will be released at 5 p.m. PT, Feb. 21, at Games.CrossFit.com. We will be showing the release […]

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