Month: July 2018

Wednesday, 8/1/2018

  ANNOUNCEMENTS We’ve rescheduled the Hardware Beach WOD for Saturday, August 18th at 10am. Two extra weeks from SOME of us to work on our Beach Bods! We’ll see you on the 18th at the Kathy Osterman Beach House!   Workout of the Day   “Nancy” 5 Rounds: 400m Run 15 Overhead Squats* (95/65)   …
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Tuesday, 7/31/2018

  ANNOUNCEMENT!    Beach WOD Reboot! Saturday, Aug 18th at 10AM meet at the Kathy Osterman Beach House. Come on, SUNSHINE!     STRENGTH   A1. Weighted Push Up – 4×5 A2. Supinated Bent Over Barbell Row – 4×5       CONDITIONING   4 Rounds 1:15 of max effort burpee box jump overs (or step overs) …
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Monday, 7/30/2018

ANNOUNCEMENT!    Beach WOD Reboot! Saturday, Aug 18th at 10AM meet at the Kathy Osterman Beach House! Cross your fingers for good weather!   STRENGTH   Back Squat: Find a 5 rep max -10% for 2×5     CONDITIONING   15 – 12 – 9 Deadlift (255/175) Chest to Bar Pull Ups  

Sunday, 7/29/2018

  Today’s Schedule   10:00AM – 12:00PM: OPEN GYM 12:30PM – 1:30: YOGA

Saturday, 7/28/2018

  FOUNDATIONS (8am) SNATCH   CROSSFIT (9am & 10am)   PARTNER WOD!   EMOM for 20min 5 Burpees 7 Kettle Bell Swings (53/35) *While PARTNER A peforms the work, PARTNER B must be either hanging from a pull up bar or holding a front plank. Partners then switch on the next minute.


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