Month: April 2016


Open Gym today from 10AM – 12PM Yoga meets right after at 12:30PM!


Today’s Schedule: 9AM – Foundations 10AM – CrossFit 11AM – CrossFit 12PM – Olympic Lifting Focus of Today’s Foundations: Cleans Rowing Box Jumps Optional Strength: Choose one of the following, ME Set of Muscle Ups ME Set of Pull Ups 3×10 Ring Rows if you can’t perform 3 pull ups) then, choose either ME Set …
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Strength: Good Mornings: 4×8 @ 30×0 Tempo Conditioning (Practice): 15 min AMRAP: 7 TTB (Scale = 30 sec Hollow Hold) 20m Lunge 30 Double Unders (Scale = 1 min DU practice)


Today’s Schedule: 6AM – Open Gym 9AM – Open Gym 5:30PM – Open Gym 6:30PM – Olympic Lifting 7:30PM – Foundations Focus of Today’s Foundations: Bench Press Burpees Toes To Bar


Strength: A1. Single Arm DB Row: 5×5 A2. Single Arm DB Strict Press: 5×5 Conditioning (Competition): “Helen”* 3 Rounds: 400m Run 21 KBS (55/35) 12 Pull Ups *Leaderboard attempts must be judged Structural Balance Extra: A1. Overhead Single Arm DB Carry w/ Fat Grips: 3-5 x 30-60 secs A2. Hollow Hold/Rock: 3-5 x 30-60 secs


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