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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Thursday 181115

As of December 1st, we will no longer have Striking at 8a on Saturdays.  We are still looking for a 10a playcare attendant. If you know of anyone who might be interested in a discounted membership, have them contact Sara at info@letronocrossfit.com Dynamic Warm-Up – Mobility Prepare  for.. A: WOD  “3 To Get Ready” A. 3rds 250m […]

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Wednesday 181114

Teaching kids early about the benefits of Squatting….. OLYMPIC Lifting Class @ 6:15pm As of December 1st, we will no longer have Striking at 8a on Saturdays.  We are still looking for a 10a playcare attendant. If you know of anyone who might be interested in a discounted membership, have them contact Sara at info@letronocrossfit.com […]

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Tuesday 181113

Dynamic Warm-Up – Mobility Prepare  for.. Primer:  2rds of    2x Ring dips/ Progression 4x 1 arm OH lunges 2x L-Sit Pull up/Progression 4x KB Thrusters 2x Muscle Ups/ Progression 4x Med Ball Cleans 2x Strict HSPU/ Progression 10x Double Unders/ Singles A: WOD   5 Minute AMRAP     3x Strict HSPU 10x Pistols 5 ea leg […]

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Monday181112

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 and that gives you your CrossFit Football Total. Power Clean Back […]

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Thursday 181108

Dynamic Warm-Up – Mobility Prepare  for.. A.WOD:  “Firestarter” 3 man teams 4 Rounds P1 200m Run P2 Max Double Unders P3 Max Heavy Sled Push The Runner is the pacer, p2 and p3 will work until runner returns and then rotate. The whole team will rest 1 min then go again. Score is total number of […]

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