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skillz & sprintz

Barbell Cycling

Thursday Workout

Skill

Muscle Up Drills Bar/Ring
5 Rounds
5 Hip to bar/ring swing
5 Jumping turnover drills
5 hollow rocks
 

Strength

Barbell Cycling
Unbroken Sets – work on touch and go technique – POWER SNATCH
12-9-6
Score weight for each set
Power Snatch
Score weight on each set

 

Wod.

21-15-9 Burpees/DL/HSPU
21-15-9
Barbell Facing Burpees
Deadlift 225/155
Handstand push ups
 

Madmobi

Keg Stretch
Shoulder Bully
Lat Stretch
Press ups

 

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Can it BE anymore fun?

INFORMATION
Tuesday – December 19th
NO 6:30pm class!!
Our coaches will be off to celebrate the holiday season!
 
Tuesday, December 5, 2017
 
Strength
FRONT SQUAT 3X5 TOGETHER WITH 3X3
Front squats 
5-5-5 – 70%
3-3-31 set to failure
40×0 tempo 8-12 reps

 
wod
“NIKKI”
20 minute AMRAP
9- Snatch 95/65
9- Thruster 95/65
9- Pull Ups
 
Madmobi
 
knee on the wall
press ups
pigeon
thoracic extenion
 

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Throw Back Thursday….

 
NIGHT OF RECORDS
Friday Night – 6:30pm
Come PR your lifts
* Deadlift
* Bench Press
* Snatch
* Clean & Jerk
* Back Squat
This is BYOB to celebrate your PR’s!!!!
 
HOLLY JOLLY IX Team Challenge
What is this?
Groups of 4, eating Paleo or Macros, staying on track through the holiday season!
Earn points for following the nutrition plan, working […]

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Friday Night Lights

 
The CrossFit Open is here…
 
This is what you need to know…
• First WOD will be announced Live online Thursday night at 7pm.
• We will also be streaming it at the box and invite you to come by and hang out.
• Heat Times will be predetermined (based on the WOD, movements, […]

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Weekend is here!

SATURDAY
9:30am – Free Community  Workout
 
SUNDAY
10:30am – OCR Training with Reagan
 
COMING SOON
Under Water HydroStatic Weighing
Monday, February 27th
4:00 – 7:00pm
WHAT IS HYDROSTATIC TESTING?
Hydrostatic Testing (Underwater Weighing) has become universally regarded by industry experts as the “Gold Standard” in body fat testing.
Body Analytics hydrostatic method uses a two component model which separates the […]

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