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  • 11/23/2017 friday workout

    HOLIDAY SCHEDULE on Friday 11/24/17 CF WOD 8:00AM CF WOD 9:00AM Today’s workout comes from Phil M. Happy Birthday Phil M! Enjoy your birthday request! “Indoor Adderoll” 0-10 Minutes –… Continue reading

  • 11/23/2017 THANKSGIVING thursday

    HOLIDAY SCHEDULE on Thursday 11/23/17 OPEN GYM FROM 7-9AM HAVE A GREAT THANKSGIVING EVERYONE!

  • 11/22/2017 Wednesday Workout

    Warmup Skill/Strength 6 x 3 Presses / 6 Push Presses @ 80% of 1RM Press Workout 10-9-8-7-6-5-4-3-2-1 Power Cleans (135/95) Toes to Bar Burpees Over Bar After Party

  • 11/21/2017 Tuesday workout

    Warmup Strength SASC 6/1 Front Squat / Back Squat! 6 x 3/6 @ 90% Workout 10 Overhead Squats (115/75) 50 Double Unders (75 Singles) x 4 RFT After Party

  • 11/17/2017 Friday Workout

    Warmup Strength Gymnasty Session with Coach T! Workout 8 Pullups 16 KB Swings 24 Abmat Situps 400m Row x 3 RFT After Party  

  • 11/16/2017 Thursday Workout

    Warmup Strength SASC 5/2: Front Squat & Back Squat 6 x 3/6 @80% Workout 8-8-8-8-8-etc Burpee Broad Jumps 10-20-30-40-50-etc Double Unders (same # singles) 7min AMRAP After Party

  • 11/15/2017 Wednesday Workout

    Warmup Group Barbell Warmup Strength Deadlift 4 x 5 at 55, 65, 75, 85% Workout 12min EMOM 3 Cleans per min If athlete fails, drop weight (50%) and do 5… Continue reading

  • 11/14/2017 Tuesday Workout

    Warmup Strength Bench Press 2 x 10 at 65% 3 x 5 at 75% ME at 85% Workout 100 Lunges interrupted by 10 Push-ups every 60 sec For Time 13min… Continue reading

  • 11/13/2017 Monday Workout

    Warmup Strength SASC 5/1: Front Squat & Back Squat 6 x 3/6 @85% Workout “8min Abs” (Tabata Ab Circuit) Bicycle Crunches Russian Twists Flutter Kicks Back Extensions AP Stretch

  • 10/21/2017 Saturday Workout

    Warmup Skill/Strength 8 min EMOM 5 Deadlilfts @ 70% Workout Grace 30 Clean & Jerks For Time After Party

 

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  • 11/23/2017 friday workout

    HOLIDAY SCHEDULE on Friday 11/24/17 CF WOD 8:00AM CF WOD 9:00AM Today’s workout comes from Phil M. Happy Birthday Phil M! Enjoy your birthday request! “Indoor Adderoll” 0-10 Minutes –… Continue reading

     
 

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