Category

WOD
Mon: Row, Manmakers, HPC, AMSU, Box Jumps, Handstand Walks Tue: Heavy Back Sq, then DU, BMU/CTB Wed: Please do not overflow parking lot so we can do tire flips, then DB Snatch Thu: Athlete’s Choice Fri: Bench press then KTE couplet Sat: team row, HRPU, WB Sun: OHL, KBS, Box Jumps Watch US Olympians teach us mere mortals how to...
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Mon: Clean Complex then Thruster, Box Jumps Tue: DB/KN OHS then TTB, SDLHP Wed: Sean “Off the Market” Kennedy Bday wod with manageable sets of HPS, OHL, Pushups, Ball Slams, Pullups Thu: Athlete’s Choice Fri: Strict press then row, OHS, HSPU Sat: PP, Ring Dips, KBS Sun: Pistol Sq then DU, DL Just an easy 500 KG deadlift… Murph...
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Mon: DT Benchmark Week! Tue: Handstand PU/W work then Row Wed: Cluster, CTB Thu: Athlete’s Choice Fri: Annibel Sat: Lauper Sun: 1RM DL then Sprint Lives in a van, down by the river (almost) LaCroix
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Mon: (Karen – cal) then OHL, KTE Tue: Bear Complex then Bear Complex, BMU, Burpee, HSWU Wed: DL then MBT, WB, Row Thu: Athlete’s Choice Fri: DU, Lunges, Ball Slams, CTB Sat: RevB then TTB, KBS, Pushups Sun: Closed this Sunday, July 3rd Holiday Schedule for Monday, July 4th: 730a, 900a, 1030a only Next week is benchmark week!
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Mon: Thruster, rope climb, HPS Tue: Back squat then lunge, handstand walk and Jared is back on Tuesday! Wed: TTB, Box Jump Thu: Athlete’s Choice Fri: Sled then PP, AMSU Sat: Mary P Bday wod Sun: Row, KBS New Swag! Purchase Stars, Stripes, and NJ Shirt HERE Elliptical Syndrome
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Mon: Snatch Complex, TTB, DU Tue: DL then ring muscle up, cleans, box jumps Wed: Team Zercher Carry then team back rack carry, PP, KBS Thu: Athlete’s Choice Fri: Strict Press then “Modified Macho Man” Sat: Shoot Throughs then DU, SDLHP Sun: OHL, DB Snatch, MBCWB Endurance workouts on Thursdays ONLY at Tatlock Field at 800p. Homework given then....
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Mon: Burpees, pistol squats, TTB, KBS, HSWU Tue: Weighted pushup then “The Chief” Wed: Pause back squats then Row, Chin ups, PP Thu: Athlete’s Choice Fri: 3 position snatch then Lurong Challenge Wod 4: HPC, Shuttle Sprint Sat: Team row then Partner WB, KBS Sun: Partner cal then box jump, hspu Please support Leukemia research in memory of Karyn’s friend...
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Mon: Hero Wod, KBS, Box Jump, WB Tue: 1RM Clean then clean, l-sit pullups, hspu Wed: Nasty Greens: A Mike Green Bday Wod with BMU, HPC and a few other things Thu: Athlete’s Choice Fri: DL then “Baseline” Sat: Snatches, SDL Sun: DU, Thrusters, CTB, Rope Climbs NSCA admits to publishing false injury claims about CrossFit Mental prep
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Mon: Thrusters then KTE, WB Tue: Retest 1RM Power Clean then finisher Wed: HSW, then pullups, OHL, SDLHP Thu: Athlete’s Choice Fri: Split Jerk then HPC, STO, DL Sat: Hero Wod, CTB, Squat, HSPU Sun: CLOSED Sneak peak: Mon at 730a, 900a, 1030a only. Hero Wod, KBS, burpees. 50min TC   Mental prep
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Mon: Sleds then Ann Bday wod with step ups, amsu, handstand walk thenl-sit finisher Tue: Wk 5 Power Clean then muscle ups, kbs Wed: Lurong Benchmark #1 Thu: Athlete’s Choice Fri: Marty’s new favorite “Girl” for his birthday Sat: SB twist, ball slams Sun: Partners, DL, Front Sq, sto, static hold otherwise Lurong Challenge Registration – Starts Mon, 05/16! Not a superhero...
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