Archive for: July, 2019

Thursday August 1, 2019

CJ starts competing Friday August 2, 2019! You can watch the Opening Ceremonies on the Games site. We’ll post updates on our Facebook and Instagram page as we get them for when he’s going to compete. “Never confuse movement with action” – Ernest Hemingway Primer: Theraband Protocol 30s Walk Outs | 30s Bike | 30s…

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Wednesday July 31, 2019

“Uncertainty is pure gold. It’s what makes us feel alive and it’s what memories are made of.” Primer: 60s Row | 60s Active Spiderman 60s Row | 60s Russian Baby Makers 20s Plate Jumps | 20s Good Mornings | 20s shoulder touches 20s Plate Jumps | 20s DL’s | 20s Bottom up Burpees 20s Single…

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Tuesday July 30, 2019

Primer: 3 Rounds 200M Run | 5 Muscle Clean + 5 Front Squats + 5 Strict Press | 1 Round fo Cindy 200M Run | 5 Power Cleans + 5 Front Squats + 5 Push Presses | 1 Rd of Cindy 200M Run | 10 Squat Clean + Push Jerk | 1 Round of Cindy…

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Monday July 29, 2019

Primer: 60s Row | 30s Air Squat | 30s Russian Baby Maker 60s Row | 30s Squat Hold | 30s Active Spider Man 60s Row | 30s Thrusters with wallball | 30s Samson Stretch 60s Row | 30s Wallball | 3 Jumping Squats | 30s Wallball | 3 Jumping Squats Strength: Back Squats 3×10 WOD:…

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Sunday July 28, 2019

“There’s no walking in the warm up” Strength: Bench Press: Build to a heavy set of 7 WOD: “Mass Destruction” – AMRAP 12 4 Strict Pull Ups 8 DB Strict Press (35/20 12 Med Ball Squat Jumps @ 20/14 Bonus: ROMWOD

Saturday July 27, 2019

“When we believe we have things figured out, have we truly seen it from all angels? It’s easy to become a “victim of the landscape”, falling complacent simply because we’ve done something so many times. It’s working, but could it be better?” Run and Gun 2 Rounds (with a weight vest) 400M Run 20 Air…

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Friday July 26, 2019

“Wisdom isn’t by chance, it’s by choice.” Conditioning: EMOM x 20 Min 1: 45s Bike Min 2: 3 Power Snatches Min 3: 45s Row Min 4: 45s Strict Pull ups or Vertical Ring Pull Ups Strength: Sled Pull (100Ft) + 40 Push Ups + 20 Pausing Hip Extensions Sled Pull (100ft) + 30 Push Ups…

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Thursday July 25, 2019

*Erik is hosting his Bar Muscle Up Seminar Thursday July 25. from 5-6pm. Sign up in Mindbody. Spots are limited. “Broken Road” – 5 Rounds: 15 Kettlebell Swings 53/35 200M Run Directly Into… 5 Rounds: 20 AbMat Sit-ups 50 Ft Double DB Lunges @ 50/35 Performance = RX Fitness: KB @ 44/26 | Lunges @…

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Wednesday July 24, 2019

“Don’t just go through the motions, take action!” Strength: 6-9-12-9-6 Unbroken Deadlifts (60%) After each set 30% of Max Strict HSPU Trail Blazer – 4 Rounds 400M Run 50 Double Unders 15-12-9-6 Push Jerk Rest 1:00 btw rounds RX: 135/95 | 155/105 | 175/125 | 195/135 Performance: 400M Run | 50 Double Unders | Push…

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Tuesday July 23, 2019

“Next time we receive feedback, let’s listen. If you’re formulating a response you’re not listening.” Primer: 4 Row or Bike + 20s Deadhang + 5-7 Scap Pull Ups 30s Walk Outs 30s Deadbugs 30s Pausing Glute Bridges Barbell Warm Up Strength: 5×2 Hang Power Clean + Power Clean “Nowhere Fast” 27 C2BPU 21 T2B 15…

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