Wednesday 180404

Dynamic Warm-Up – Mobility Prepare  for.. Strength: Ring & Bar Muscle Ups / Progression (20-25 minutes) 3×3 Ring linking MU’s 3×3 Bar linking MU’s Ring linking https://www.youtube.com/watch?v=RdRv0gf7SJw Progression:https://www.youtube.com/watch?v=O6GtxS1RoPM Bar linking https://www.youtube.com/watch?v=M0vS3AlrAuU Progression: https://www.youtube.com/watch?v=xgQtX16j8NQ A. WOD:  6 Minute AMRAP of: 3 Ring Muscle Ups/Progression 12 Box Jumps 24/20 20/12 12/45 BB plate 12 V-Ups 4 Minute Rest […]

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Tuesday 180402

Dynamic Warm-Up – Mobility Prepare  for..   A. Strength/Skill:  Warm up 2rds of: 1st Rd “ALL” lifts at Thruster weight per athlete. 2nd Rd at the WOD weight per athlete 4x Thruster 4x Power clean   4x Deadlift In Prep for WOD B. WOD: Complete the following for time of: 800m Run 15 Dead Lifts RX+ 245/165  RX […]

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Monday 180402

  Dynamic Warm-Up – Mobility Prepare  for.. Strength: Strict Press 2-2-2-2-2 A. WOD:  Helen 3 Rounds of: 400m Run 21 KB Swings Grn/Blu Blu/Yel Yel/Org  * (US CF Style) 12 Pull Ups Cool Down: Mobility static holds, foam roll, bike or row 5-10 mim

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Friday 180330

Saturday Olympic Lifting class will be at 7a this Saturday!!! There will NOT be a 6a Class.  We are celebrating our 7th year Anniversary on the 1st of April. Our present for this milestone is…..NEW WALL BALLS!!! We have a few 14’s, 20’s and 25’s for sale on a first come first serve basis for […]

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Thursday 180329

CONGRATS to Troy for finishing up the CF Open in 5th place in his division in the SouthWest Region and 143rd in the Worldwide Division. His next competition is with the Master’s Online Qualifier. The Masters Online Qualifier is very similar to the Open, except now the field has been narrowed and the events are not […]

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Wednesday 180328

Saturday Olympic Lifting class will be at 7a this Saturday!!! There will NOT be a 6a Class.  Welcome Coaches! Sara B passed her CF Level 1 test so you will see her coaching other classes besides Striking!! We also want to introduce Rich V as our newest member of our coaching staff. You will see […]

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Tuesday 180327

Saturday Olympic Lifting class will be at 7a this Saturday!!! There will NOT be a 6a Class.  Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: “DT Popping Smoke”  5 Rounds of: 15/13 Cals on the AAB (Team up big classes or use rower/run) 1x Unbroken Round of DT 155/105 135/85 115/65 95/45 12 Deadlifts 9 […]

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Monday 180326

CONGRATULATIONS JENN HALL! Jenn is the overall spirit of the games winner for the LCF 2018 CF Open. Jenn dressed up representing the weekly themes, she got her first ever HSPU, she got t2b which ended up tearing up her hands, she worked double unders for 8 minutes and lastly, she came in to 18.5 […]

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Saturday 180325

CONGRATULATIONS JENN HALL! Jenn is the overall spirit of the games winner for the LCF 2018 CF Open. Jenn dressed up representing the weekly themes, she got her first ever HSPU, she got t2b which ended up tearing up her hands, she worked double unders for 8 minutes and lastly, she came in to 18.5 […]

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Friday 180323

We hope to see you all tonight at the 18.5 Throwdown! The winner of the Brackets will be announced and the winner of the grand prize basket will also be announced.  Dynamic Warm-Up – Mobility Prepare  for..   A. WOD: WORKOUT 18.5 Complete as many reps as possible in 7 minutes of: 3 thrusters 3 chest-to-bar pull-ups […]

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