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Teammates or BroMates?

Teammates? or Bromates?

Maybe they are talking about how awesome it feels to be 2nd in the world in the CrossFit Team Series Scaled Event?

dynamic movement prep
Coach led warm up 
Thoracic extension.
warm up for oh squats 
3 rounds of
5 kip swings
5 bn pp
5 oh squats. 5 sec pause at the bottom
Gradually working grip in.
OH squats
Amrap in 5 minutes
20. Bounding lunges
10 burpee pull ups
Rest 3 minutes
Calf stretch
Amrap in 5 minutes 
15 Ground to overhead 95,65
15. Kb swings 1.5/1.0
Rest 3 minutes
Amrap in 5 minutes 
7 Push ups
7 Sit ups
7 box jumps 20
Mad mobility. 
Lat stretch band
Knee on the wall
Press ups

Getting Strong

Getting Stronger and SuperStrong!



8:30am – FREE MEMBERS SEMINAR – Nutrition

9:30am – Open Gym

Our Open Gym is a large group, Coach-led workout that is open to the community. Anyone may come attend our OPEN Gym


12pm – Skillz & Sprintz


This class is for our members – any level of membership. Come work on a skill and get in a wod afterwards

1:00pm – ReFlex Yoga


This class utilizes Yoga, PNF and mobility to help you feel refreshed and more flexible.

REMEMBER – Lack of flexibility inhibits STRENGTH. You cannot get stronger if you are not flexible.

This class is INCLUDED in all UNLIMITED Members and everyone else only pays a $12 drop-in.

dynamic movement prep 
Group warm up 
Junk yard dawg
Burgener warm up.
10 med ball slams.
In 15 minutes
Build to a. 1 rm clean & jerk
Rest then
Thrusters 115/75
Rest as needed
100 jack  knife sit-ups. (20/14)
Mad mobi 
Calf stretch
Standing quad stretch
Frog stretch
Shoulder bully
Press ups.