Assaulted

Friday, September 9, 2016 Bench Press: 4-4-4-4 Then, For Time: 1 Mile Assault Bike The holiday on Monday set us back a couple days on our strength work.  Today we will catch back up and open with some bench pressing.  Just like the squats on...

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Open Gym 9/8/16

Thursday, September 8, 2016 Open Gym Today is open gym style during our regular class times.  Come on in and make up a workout, mobilize, work on skills or all of the above.

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Day 7

Wednesday, September 7, 2016 Front Squat: 4-4-4-4 Then, 3 Rounds for Time: 10 Chest to Bar Pullups (chin over)(banded)(ring row) 10 Shoulder to Overhead (135,95)(115,85)(75,55)(55,35) 20 Double Unders (40 singles) Today we have some more classic...

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Rounder

Tuesday, September 6, 2016 For Time: 1 Round: 30 Power Snatch (115,85)(95,65)(75,55)(55,35) 30 Bar Facing Burpee Rest 3 Minutes 2 Rounds: 15 Power Snatch (95,65)(75,55)(55,35)(35,15) 15 Bar Facing Burpee Rest 2 Minutes 4 Rounds: 10 Power Snatch...

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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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