Monthly Archives: August 2013

Free workout today at 9 am. See you there!   Saturday, August 31   WarmUp: 2 rounds: Suicide run 8 KB swings 8 pistols 4/4 10 front rack walking lunges 45/33 30 sec Handstand hold 30 sec Squat hold   … Continue reading

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Free workout tomorrow at 9 am. Everyone is invited!   Friday, August 30   WarmUp: Finish double-under challenge Skill work: Choose 2 or 3 skills to practice & perfect   Strength:   Push Press – week #3 or any missing lift … Continue reading

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Free community workout this Saturday at 9 am. Bring your friends and family!!   Thursday, August 29   WarmUp:  100m high skips 20 pull ups 100m side shuffle 20 one arm KB OHS  10/10 100m run backwards 20 box jumps … Continue reading

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Wednesday, August 28   WarmUp:  Row 300m 30 DU 2  rounds: 10 MB shrug toss 10 MB sit ups 2 MU (2 bar MU, 4 C2B+4 dips)   Strength: Front Squat – week #3   WOD: 10-to-1 SDLHP (75/55) 1-to-10 … Continue reading

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Tuesday, August 27   WarmUp: 50m frog jumps 50 DU 10 tire flips w/ jumps in & out 10 spiderman push ups 10 GHD sit ups   Strength: Deadlift – week #3   WOD: 12-min AMRAP 200 m run 8 … Continue reading

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