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Month: August 2016

Thursday 09/01/2011

August 31, 2016August 29, 2016 CFP

Happy September! Mo Betta Mobility Warrior Series ROMWOD (40 minutes) WOD: “Randy” 75 Power Snatches  75lb/55lb Please try to arrive early so we can start class ON TIME. We have […]

 Abraham, Hero, Joseph  Leave a comment

Wednesday 08/31/2016

August 30, 2016August 30, 2016 CFP

Skill/Strength: Bear Complex 30 minutes to work on Heavy Singles Work up to As Heavy As Possible WOD: Death by… Bear Complex @ 50% of 1 rep max

 Abraham, Joseph  Leave a comment

Tuesday 08/30/2016

August 29, 2016August 26, 2016 CFP

Strength: Bench Press 2 x 5  @  70%, 2 x 5  @  75%, 1 x 5  @  80% WODs: 100 Sit Ups FOR TIME 5 minute REST 2 minute AMRAP […]

 Abraham, Joseph  Leave a comment

Monday 08/29/2016

August 28, 2016August 25, 2016 CFP

Skill: 12 minute EMOM (Start with 40% of 1 round max of Squat Clean… Add weight every other minute) Clean grip deadlift (3 sec hold at launch position and 3 […]

 Abraham, Joseph  Leave a comment

Friday 08/26/2016

August 25, 2016August 25, 2016 CFP

  WOD: “Filthy Fifty” 50 Box Jumps,  24 inches 50 Jumping Pull Ups 50 Kettlebell Swings,  35 lbs 50 Walking Lunges 50 Knees to Elbows 50 Push Press, 45 lbs […]

 Abraham, Benchmark, Joseph  Leave a comment

Thursday 08/25/2016

August 24, 2016August 19, 2016 CFP

Mobility Work (19 minutes) WOD #1 “Grace” 30 Clean and Jerks @ 135/95 WOD #2 5 Rounds For Time 35 Double Unders 200m Run

 Abraham, Benchmark, Joseph, Mobility  Leave a comment

Wednesday 08/24/2016

August 23, 2016August 19, 2016 CFP

Heavy Squat Day (Over Head Squats and Back Rack Jerks) Dynamic warm up as a class: Frog Jumps, Burpee Broad Jumps, Squat Jumps, “Leg Over Fence” Drill, etc. OHS drill […]

 Abraham, Joseph  Leave a comment

Tuesday 08/23/2016

August 22, 2016August 23, 2016 CFP

WOD: “Baseline“ For Time: 500m Row 40 Air Squats 30 Abmat Sit Ups 20 Push Ups 10 Pull Ups Then… 4 Rounds 500m Row Rest 5 minutes Log all scores […]

 Abraham, Benchmark, Joseph  Leave a comment

Monday 08/22/2016

August 21, 2016August 19, 2016 CFP

Strength: Deadlift 2 x 8 @ 70% of 1 round max WOD: 10 RFT 15 Deadlifts  135/95 15 Push-Ups

 Abraham, Joseph  Leave a comment

Friday 8/19/2016

August 18, 2016August 18, 2016 CFP

Reminder: Friday is the last day to donate for FEDS FEED FAMILIES at the Pistoleros Box. Please help us out by bringing at least one can of food.  Let’s support our […]

 CF Ramos, Uncategorized  Leave a comment

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