Labor

Saturday, September 3, 2016 “Nancy meets Helen” 4 Rounds for Time: 400 Meter Run 15 Overhead Squats (95,65)(75,55)(55,35)(35,15) 400 Meter Run 21 Kettlebell Swings (53,35)(44,26)(26,18) 12 Pullups (banded)(ring row) We are ringing in...

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Barbell Action

Friday, September 2, 2016 Power Clean: 3-3-3-3-3 (building) Then, 3 Rounds for Time: 15 Thrusters (95,65)(75,55)(55,35)(35,15) 15 Sumo Deadlift High Pulls Today we will be getting into some 3 rep power clean sets for our strength work.  We want...

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Press into a Rower

Wednesday, August 31, 2016 Press: 4-4-4-4 Then, For Time: 1000 Meter Row The strength portion of today is the strict press.  We have moved down to 4 reps so try to keep each set as heavy as possible while maintaining the rep count.  Remember...

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CFBC 300 Take 2

Tuesday, August 30, 2016 “The Brier Creek 300” 5 Rounds for Time: (last done 3/29/16) 20 Wall Ball (20,14)(14,10)(10,6) 20 Kettlebell Swings (53,35)(44,26)(26,18) 20 Burpees Today’s wod has been a long standing benchmark at...

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Bring It

Monday, August 29, 2016 Back Squat: 4-4-4-4 Then, For Time: 10-8-6-4-2, Deadlift (275,185)(225,155)(185,135)(95,65) 100-80-60-40-20, Double Under (singles) It is back to the grind of improving our fitness.  Keep bringing all you have every day...

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Row, Pull, Carry, Push

Saturday, August 27, 2016 Partner Wod for time: Row, Sled Pull, Farmer Carry, Sled Push, Row We have something a little different planned for today!  Grab a friend and come in for the action.  We will go over the specifics during each class...

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