Month: September 2016

10/1/16

Reminders: Yoga meets tomorrow at 12:30PM! Today’s Schedule: 9AM – Foundations 10AM – CrossFit 11AM – CrossFit 12PM – Olympic Lifting Focus of Today’s Foundations: Clean Rowing Box Jumps Conditioning (Competition): “Fight Gone Bad” 3 Rounds: 1 min AMRAPs at each of the following stations: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps …
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9/30/16

Reminders: Yoga meets this Sunday at 12:30PM! Strength: A. Bench Press (Increase TM by 10#) 5 @ 75% TM 5 @ 80% 5+ @ 85% (not to failure) B. Deadlift (Incrase TM by 10#) 5 @ 75% TM 5 @ 80% 5+ @ 85% (not to failure) Conditioning (Practice): Advanced: For Time: (15 min cap) …
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9/29/16

Today’s Schedule: 6AM – Make Up/Open Gym 9AM –┬áMake Up/Open Gym 5:30PM –┬áMake Up/Open Gym 6:30PM – Olympic Lifting 7:30PM – Foundations Focus of Today’s Foundations: Kipping Pull Ups/Ring Rows Press  

9/28/16

Strength: EOMOM: (5 Rounds) 1 Power Clean + 1 Squat Clean* *start at 65% 1RM Conditioning (Practice): 4 Rounds: 15 cal Bike or Row 10 Box Jump Overs/Step Up & Overs Rest as needed *Record your fastest and slowest rounds  

9/27/16

Strength: A. Strict Press: (increase TM by 5#) 5 @ 75% TM 5 @ 80% 5+ @85% B. Single Arm DB Row: 3×8 Conditioning (Competition): Advanced: “Amanda” 9-7-5 Muscle Up Squat Snatch (135/95) RX 4 Rounds: 1 min AMRAP OHS (135/95 or 70% max OHS or Snatch) 30 sec AMRAP Strict Pull Ups 30 sec …
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