Tuesday 180828

Monthly Goal Board – Starting on September 1st, we are revamping our Monthly Goal Board!! The new goal board will be in the back where the HERO WODs were recorded. We want all of you to pick a square and write your name and your goal for the month that you will be working towards. […]

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Monday 180827

Dynamic Warm-Up – Mobility Prepare  for.. Test: 1:00 Max effort for Reps of Strict Pull-ups 1:3 Tempo https://www.youtube.com/watch?v=pIqR_EUFuek A: WOD (33 Minute time cap) 5K Run Scaling Options 6K Row: 7 Mile AABike: “if you just do short interval work to improve VO2 max and then have to run (or even hike with heavy gear) quite a […]

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Friday 180824

Dynamic Warm-Up – Mobility Prepare  for.. A: Skill- Handstand Walk Kicking up into Handstand Walk https://www.youtube.com/watch?v=I5Rku3Q6fMU Plate Shift Progression https://www.youtube.com/watch?v=imayFylKzEY Off the box Progression: https://www.youtube.com/watch?v=OrQtc2IaabU  Tips for all: Keep stacked- https://www.youtube.com/watch?v=ImSGzO92GJQ Primer: 2rds of 5 Wall Balls shots 10 DU 5 Call Row B:WOD: AGOQ Workout 3 20 Minute AMRAP of: 50 Wall-ball shots 20/14 100 […]

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Thursday 180823

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. WOD: 15 min EMOM of: 7 Slam Balls 45/30 11 Reverse V-Ups (Super Slider) ROMWOD: Dragon MindBodyWarrior.com Yin Yoga – Dragon pose Half front split Yoga for Hamstrings and Quads Dragon (other side) Half front split (other side) Frog Fitness for Fooling Around: Frog Stretch Pose Thread […]

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Wednesday 180822

Olympic lifting 6:15 Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Establish max distance Handstand Walk         Scale: Max Handstand Plate Touch         https://www.youtube.com/watch?v=imayFylKzEY A: Strength: Deadlift & Jumping Split Lunge 30 Min. E3MOM of: 1 Deadlift then immediately into 10 Jumping Split Lunges(5 each leg). -Working up to today’s heavy 1 RM with proper form and mechanics. […]

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Tuesday 180821

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max effort Hand release Push-up Primer:   1-2rds of: 4 Back squats 4 DB Push press, each arm 25m  Atlas Stone Bear hug Carry (Across gym floor) A: WOD For Quality of Strength movement. Not For Time: 5 Back Squats 12 DB Single Arm Push Press 50/35 or […]

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Monday 180820

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max effort Double Unders A. Skill – Strict Pull Ups 4 x 3 Tempo https://www.youtube.com/watch?v=pIqR_EUFuek A: WOD 5 Rounds for time of: 400 meter Run 7 L-sit pull-Ups 4 Squat clean and jerks Men: RX: 185 lb. Scale- 165,135, 115 Women: RX 125 lb. Scale- 115, 105, 95 Scale […]

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Friday 180817

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max effort of Quality push-up A: Strength-Skill: Hang Snatch+Snatch (25 Min.) 20 Min. E2MOM of: 1 Hang Squat Snatch + 1 Squat Snatch  start @50% of 1RM. Climb with technique. (https://www.instagram.com/p/BklrDxplzC6/?utm_source=ig_share_sheet&igshid=1qjm30vupsv6e) B: WOD  “CF Open Workout 12.1” Complete as many reps as possible in 7 minutes of Burpee’s. […]

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Thursday 180816

6:15 STRIKING  WOD Dynamic Warm-Up – Mobility Prepare  for.. Primer: Stone Over Shoulder (2-3) Strongman Course: Leveraging the Atlas Stone  WOD:“Triple Teamed” Teams of 3 Complete 4 Rounds of 200m Run Assault Bike for cals Stone Over Shoulder Each athlete will work at each station, the runner will be the pacer. Rotate to next station when […]

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Wednesday 180815

Dynamic Warm-Up – Mobility Prepare  for… Test: 1:00 Max Quality Kipping Pullup  Scaling options: Max beat swings, jumping pull-ups with 3 second descend. A: Skill- Kipping Toes to Bar. Kipping: 1-https://www.youtube.com/watch?v=cBhc5pKpgVw&index=6&list=PL7-43wgcC3s3Qa-6nc1I2tZHmW4BjvHft 2-https://www.youtube.com/watch?v=x6pey96d3Zw&list=PL7-43wgcC3s3Qa-6nc1I2tZHmW4BjvHft&index=5 Tension: 3:https://www.instagram.com/p/BlsehSmgqa0/?utm_source=ig_share_sheet&igshid=1sqr4hgbtqvu4 Help athletes understand tension. Tension going up and tension going down. Use tactile cues like he does in the video above. 4:Scaling: […]

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