• 100910 Friday “Vegetable Medley”

    100910 Friday “Vegetable Medley”

    Strength/Skill Work: Deadlift WOD 200m Uneven farmer’s walk (Rx’d w/53/35 & 35/26) 30 push-ups 100ft unevenly weighted walking lunge (same wght as FC) 20 burpees 15 toes-to-bar 20 burpees 100ft unevenly weighted walking lunge 30 push-ups 200m uneven farmer’s carry For time. Notes: 1. Today is Friday…Project Red Shirt! 2. The move is delayed by […]

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  • 100909 Thursday “Surrender II”

    100909 Thursday “Surrender II”

    Strength/Skill Work Pistols: Complete 5 sets of 5 reps per leg. Work on depth, if you can do them unassisted then add weight. WOD 400m run 10 shoulder press 400m run 20 push-press 400m run 30 push jerk 400m run For time. Use ~80% of your shoulder press 5RM not to exceed 95/65lbs.

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  • 100908 Wednesday

    100908 Wednesday

    Strength/Skill Work Snatch*: Work towards a set of 5 you can complete with NO PRESS OUT and controlling the bar down between lifts. WOD 5 Rounds of: 7 OHS (~90% of todays 5rep snatch) 12 Box jumps (24’/20″) For time. *This is to note that as most of you know the snatch is one of […]

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  • 100907 Tuesday

    100907 Tuesday

    Strength/Skill Work Push-press: work to add 5lbs to your previous 5RM. If you failed to hit a new 5RM last attempt please see a coach to begin your first series of work-sets. WOD AMRAP in 10 minutes of: 15 Kettlebell swings 10 Goblet squats (with your KB) 5 Burpees

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  • 100906 Monday

    100906 Monday

    We will be open for the following class times tomorrow: 6am, 7am, 8am, 9am, 10am and noon No 5am or evening classes! We will be doing a two part deal during class today. Part of which will be a partner/team deal. We will be able to accommodate larger class sizes. So, please come to one […]

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  • Labor Day Reminder

    Labor Day Reminder

    Rest Day We will be open for the following class times tomorrow: 6am, 7am, 8am, 9am, 10am and noon No 5am or evening classes! We will be doing a two part deal during class tomorrow. Part of which will be a partner/team deal. We will be able to accommodate larger class sizes. So, please come […]

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  • 100904 Saturday

    100904 Saturday

    WOD AMRAP in 20 minutes of: 400m run 15 right arm dumbbell snatch 7 ring dips 15 left arm dumbbell snatch 7 ring dips

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  • 100903 Friday

    100903 Friday

    Strength/Skill Work Handstand progression: tripod, headstand, handstand against a wall, free-standing handstand, walking on hands, agility ladder on hands WOD On the first minute complete 2 box jumps, 1 thruster. At the top of each minute add 2 box jumps and 1 thruster to your total work every minute until you are unable to complete […]

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