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RECENT NEWS

  • Wednesday Metcon Open Gym 08-16-17

    By admin | In Workouts | on August 15, 2017

    Be on the look out for a new contest starting soon!! Warm-Up Athlete Choice Metcon: Buy-in: 800m row 5 RFT: 20 kb swings 55/35 20 Deadlifts 225/135 Cash-Out: 100 DU or 300 singles

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  • Tuesday Training 08-15-17

    By admin | In Workouts | on August 14, 2017

    Warm-Up 2 rounds: 400m run 10 Med ball cleans 10 slam balls 10 med ball squats Coach Led Mobility *SKILL WORK* 12 mins Handstand Push Ups: If athlete can do HSPU then add in 45lb plate deficit. If athlete can not do HSPU work thru progressions on wall with handstand holds and box. The goal […]

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  • Monday Training 08/14/17

    By admin | In Workouts | on August 13, 2017

    Nutrition Seminar Saturday from 10:30-12! You wont wanna miss it! Warm-Up 2 rounds Long Jump black mat Lunge black mat distance Inch Worm Duck Walk Coach Led Mobility STRENGTH: Front Squat: 5×6 up to 70% METCON: AMRAP 18 5 Cleans (yes you squat) 155/95 10 TTB Scaled: Knees To Elbows on Bar

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  • Friday Deload Training 08/11/17

    By admin | In Workouts | on August 10, 2017

    Warm-Up: 2 Rounds: Run 200 meters 10 Air Squats 10 Lunges each leg 10 push-ups Coach Led Mobility *Strength* Push Press 5×5@70% Push Jerk 3×3@60% 2017 CF Games Teen/35-39 Division VEST TRIPLET: 4 RFT: *In a 20/14lb vest* 400m Run 24 squats 12 burpee box jump-overs RX+: Weighted Vest RX: No vest Scaled: Burpees Cooldown: […]

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  • Thursday Deload Training 08/10/2017

    By admin | In Workouts | on August 9, 2017

    Dont forget classes on saturday at 9am! Make sure to bring a friend to sweat together! Warm-Up: 3 Rounds 10 Med Ball Cleans 10 PVC Front Squats 10 PVC Pass Thrus 10 Air Squats Coach Led Mobility: *Focus on Lat/Shoulder mobility* *STRENGTH* Power Clean: 5×5@70% *Advanced athletes focus on Barbell Cycling 2017 CF Games “Muscle-Up […]

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