Archive for: August, 2019

Sunday September 1, 2019

Sunday: Open Gym from 10-Noon Monday: Classes @ 7:45 and 9 am “Knee Slapper” – AMRAP 15 100 Ft Walking Lunge 200 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 400 Meter Row

Saturday August 31, 2019

“Satisfaction lies in the effort, there are no guarantees for the outcome.” Labor Day Weekend Schedule: Saturday: Normal Classes Sunday: Open Gym from 10-Noon Monday: Classes @ 7:45 and 9 am WOD: “Power Pack” Teams of 3: 2 Rounds For Time 50 Bar Muscle Ups 100 Box Jump Overs @ 24/20 100 Power Snatches @…

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Friday August 30, 2019

Labor Day Weekend Schedule: Saturday: Normal Classes Sunday: Open Gym from 10-Noon Monday: Classes @ 7:45 and 9 am “Feed the soul, starve the ego.” – Adam Goldstein Front Squat: 7×2 (Climbing) 3 Rounds For Time: 30 Thrusters @ 75/55 30 Bar Facing Burpees 30/21 Cal Bike Time Cap 22 Minutes Performance = RX Fitness:…

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Thursday August 29, 2019

“Everyone is fighting a battle you know nothing about. Your heroes are no different. Everyone struggles. Take solace in that.” Strength: Alternating Efforts 4x 10 Good Mornings 10 Goblet Squats WOD: AMRAP 12 18 Cal Row 18 Push Ups 18 Sumo Deadlift High Pull @95/65 18 Wallball @20/14 Performance: RX Fitness: Sumo Deadlift High Pull…

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Wednesday August 28, 2019

“You either find a way, or you find an excuse.” Primer: AMRAP 5: 50 Single Unders | 5 Pull ups | 10 Push Ups | 15 Sit Ups Barbell Warm Up Technique Work: Split Jerk Footwork practice w PVC Strength: 5 x Power Clean + Hang Power Clean + Push Jerk + Split Jerk WOD:…

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Tuesday August 27, 2019

“Out on the edge you see all kinds of things you can’t see from the center. Big, undreamed of things – the people on the edge see them first.” – Kurt Vonnegut Primer: 30s Walking Lunges | Box Step ups | Shoulder Touches | Bear Crawl 30s Walking Lunges | Box Step ups | Wall…

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Monday August 26, 2019

“Routine, in an intelligent person, is a sign of ambition” – W.H. Auden Primer: 5 x Muscle Snatch + Snatch Grip Push Press + Overhead Squat + Snatch Balance + Hang Squat Snatch in between each round 30s: Dead hang | Kipping | Knee’s to chest | knee’s to elbows | Pull Ups Strength: 1…

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Sunday August 25, 2019

“Everything we hear is an opinion, not a fact. Everything we see is a perspective, not the truth.” – Marcus Aurelius Primer: AMRAP 5 10 Plate Deadlifts | 10 Ground to Overhead. | 10 Overhead Lunges Speed Work: Deadlifts 4×5 @ 60% 3×7 @ 60% WOD: “Life Boat” – Teams of 2 – 6 Rounds…

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Saturday August 24, 2019

“The greatest respect a person can have is self respect” – Lou Primer: 30s Front Squats | Single Leg Box Step Ups | Bike Push Press | Box Jumps | Bike Thrusters | Burpees | Bike Thrusters | Burpee Box Jumps | Bike Strength: 15 Minutes to Build to a heavy set of 3 Front…

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Friday August 23, 2019

“If you want to win, it’s not enough to want it. You have go to be absolutely obsessed” Primer: 30s of each 2x Sampson Stretch | Overhead Squats | V-Ups  | Super Mans | Dead Hang | Push Ups Strength: 10 Minutes to build to a moderate Snatch + 3 Overhead Squats WOD: 15.2 On The Every 3 Minutes Until…

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