Month: June 2019
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Skills Seminar with Coach Ron
Read More: Skills Seminar with Coach RonALL ABOUT THE KIP! This month we’ll be launching a new monthly skills seminar where we will be going more in depth on different skills we commonly use in Crossfit, from things like handstand pushups to pistol squats. This first class will be all on getting your first kipping pull up, a technique that translates…
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Masters CrossFit Program
Read More: Masters CrossFit ProgramFor the last few month’s Coach Brad, has been working with a small group of master’s athletes, helping them redefine and reshape their lives through CrossFit. What started out with one person, has now turned into a hardcore group of athletes ready to take back their fitness and spreading the word on how basic strength and…
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WOD March 8, 2018 (Thursday)
Read More: WOD March 8, 2018 (Thursday)For time: 30 Cal Assault Bike -All out sprint! Weightlifting: Power Snatch EMOM 10 Minutes 2 Power Snatch at 80% For time: 30-21-12 * Burpees *300M Run after every round
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PowerLifting Classes Added!
Read More: PowerLifting Classes Added!A new Powerlifting class has been added Saturdays from 11:00am to 1:00pm, for those of you who are not able to make it to Thursday nights Powerlifting class, but looking to build more strength and improve your technique in the big three (bench, squat, and deadlift). Classes will start with a half hour of warm…
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WOD March 7, 2018 (Wednesday)
Read More: WOD March 7, 2018 (Wednesday)Tabata: Wall Balls rx: 20/14 rx+: 30/20 lbs *Score is total reps across all 8 Weightlifting: Thruster EMOM 10 minutes 2 Thrusters at 75% WOD: For time, time cap 10 minutes 30 Calorie Row 50 Russian Kettlebell Swings 32/24kg 30 Goblet Squats
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WOD March 6, 2018 (Tuesday)
Read More: WOD March 6, 2018 (Tuesday)EMOM 7 minutes alternating Odd min: 30 seconds of L-Sit Hold Even min: 30 seconds hollow rock/ 30 second Superman Weightlifting: Deadlift E2MOM 12 minutes Deadlift 3-3-3-3-3-3 *Work up to a heavy triple for the day, increase as you feel comfortable. Start at 80% record your heaviest triple WOD: AMRAP 10 minutes 3-6-9-12-15 … Push-up…
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WOD March 5, 2018 (Monday)
Read More: WOD March 5, 2018 (Monday)Skill Work: Handstand Push-ups EMOM 6 minutes straight set HSPU Weightlifting: Snatch Grip Push Press + Over Head Squat E2MOM 14 minutes 2 SGPP + 4 OHS @ 80% of best snatch We will have different variations of this exercise of snatch grip push press + Over head Squat! WOD: AMRAP 9 minutes 3 Ring…
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WOD March 2, 2018 (Friday)
Read More: WOD March 2, 2018 (Friday)CrossFit Open 18.2 and 18.2A Time cap: 12 minutes to complete both 18.2 AND 18.2a Workout 18.2: RX Division: 18-54 yrs old 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats Bar-facing burpees Men: 50lb dumbbells Women: 35lbs dumbells Workout 18.2a 1-rep-max clean Scaled Division: 18-54 yrs old Men: 35lbs dumbbells, stepping burpees allowed Women 20lbs dumbbells,…
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WOD March 1, 2018 (Thursday)
Read More: WOD March 1, 2018 (Thursday)Skill Work: Tabata Hand Stand Hold Weightlifting: Hang Power Clean EMOM 10 minutes of 3 hang power cleans @ 75% of max power clean WOD: AMRAP 3 rounds of 1 Min at each station: Wall Balls 20/14 (rx+ 30/20 lb wall ball) Two arm dumbbell power clean 50/35 lb Row for calories (rx+: assault bike)…
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WOD February 28, 2018 (Wednesday)
Read More: WOD February 28, 2018 (Wednesday)Core: Weighted Sit-ups Tabata weighted sit ups with 45/25 lbs Skill Work: Weighted Pull-ups EMOM 8 mins work up to max weighted pull up WOD: Jerry For Time: 1-Mile Run 2k Row 1-Mile Run In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
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CrossFit – Tue, Nov 26
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CrossFit – Mon, Nov 25
CrossFit One World – CrossFit Clean (12 Min E2MOM (6 Sets) Set: 1st-3rd for 3 Reps Set: 4th-6th for 2 Reps Start @ 70% 1 RM Clean (Squat Clean) Increase 5 Every Set) Jump and Thrust (AMRAP – Rounds and Reps) 15 Min AMRAP 10 Thrusters 10 Toes to Bar 50 Double Unders Rx Bar…
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CrossFit – Sun, Nov 24
CrossFit One World – CrossFit Bear Complex (12 Min E2MOM 3 Rep Bear Complex @ 55% Push Press Add 5 Pounds every Set) Power Clean Front Squat Push Press Back Squat Second Push Press LVL 1 Beat the Rush (Time) For Time 50 Plate Air Squats 25/15 40 Plate Sit ups 30 Plyo Plate Push…