Month: June 2017

Friday 6.30.17

Friday 6.30.17 Holiday Hours Sunday – No Mobility Class Monday – Class at 6 am, Noon, and 5:30 pm Tuesday – 1 class at 9 am Wednesday – Normal Schedule Resumes   Strength Reverse Lunges 3 x 4 (Each Leg) @ 40-50% of 1 RM Back Squat   WOD “Just Keep Swimming” EMOM (10) Odd …

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Wednesday 6.28.17

Wednesday 6.28.17   Strength Back Squat 2 x 1 @ 90%, 1 x 1 @ 93%, 1 x 1 @ 95%   WOD EMOM (14) 10 Wall Balls (20/14) Suicide Sprint 20’/40′   Competitors Tabata Row for Cal (12 Rds.)   Belt Squat 3 x 5 @ Heavy   Cleans 8 x 1 @ RPE …

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Tuesday 6.27.17

Tuesday 6.27.17 It’s not too late to get your son/daughter into the teens class!  The next session is tomorrow at 10:00!   Strength Strict Press 5 x 1 @ 90% Immediately followed by 1 max out set with an empty bar   WOD 1 21-15-9 Ski Cals KB Swings (53/35)   WOD 2 9-15-21 Wall …

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Monday 6.26.17

Monday 6.26.17   Strength Back Squat 3 x 1 @ 88% (SPEED) Front Squat 3 x 3 @ 50% of Back Squat   WOD 3 Rds. 9 Bar Facing Burpees 5 Cleans (185/125) 3 Bar Muscle-Ups 1 Rope Climb   Competitors WOD 50 HSPU 2 Min Rest 25 C2B 2 Min Rest 10 Box Jumps …

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Friday 6.23.17

Friday 6.23.17   Strength Back Squat 5 x 4 @ 68% w/ 6 sec. Eccentric   WOD “James and the Giant Eggplant” 5-3-1 Deadlifts (90%) Ring Muscle-Ups   Competitors GHR 3 x 12

Thursday 6.22.17

Thursday 6.22.17   Strength 3 x 5 @ 70%   WOD Weaknesses!   Competitors 3 rds. Max Pull-Up Hold at Eye Level

Wednesday 6.21.17

Wednesday 6.21.17   Strength Back Squat 5 x 1 @ 95% w/ 4 Box Jumps   WOD 5-10-15-20-15-10-5 TTB Broad Jumps (6’/4′)   WOD 2 AMRAP (1:30) Max Burpees!!!   Competitors   GHR 6 x 2

Tuesday 6.20.17

Tuesday 6.20.17   Strength Push Press 3 x 3 @ 79% w/ sec eccentric and 3 sec hold at eye level   WOD “14.1” AMRAP (10) 30 DU 15 Power Snatch (75/55)   Competitors Reverse bench 2 x 5 @ RPE 60 2 x 3 @ RPE 70 1 x 5 @ RPE 85   …

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Monday 6.19.17

Monday 6.19.17   Strength Back Squat 3 x 2 @ 85% w/ 3 sec eccentric and 4 box jumps after   WOD “Coe” 10 Rds. 10 Thrusters (95/65) 10 Ring Push-Ups   Competitors GHR 5 x 5   Snatch Panda Pull 3 @ 85% 3 @ 90% 3 @ 95% 3 @ 100%

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