Monthly Archives: September 2015

Butterfly Pull Up Clinc!!!

Thursday, October 1st at 5 pm, we will be conducting a Butterfly Pull Up Clinic.  Whether you’re an athlete who has butterfly pull ups and your looking to improve the efficiency or you’re an athlete who is looking to learn … Continue reading

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Friday, September 18, 2015

  Essentials Strength/Skill: Warm Up:2 Sets: DB YTA x 10 ea. Partner Handcuff Stretch x :30 Seconds Ea. Bar Taps x 5 Ring Swings x 5 Strength: A) 4 Sets: (EMOM) Power CLEAN + Front Squat  & PUSH JERK *Start at … Continue reading

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Thursday, September 17, 2015

Essentials Strength/Skill: Warm up:3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: For Time: 1000m Row 3 Rds 30 … Continue reading

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Wednesday, September 16, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: PVC Overhead Squat x 5 PVC Snatch Balance x 5 Alternating Scorpion Stretch  x 10 Floor Bridge x 5 Forward Roll x 1-3 Strength: A) 4 Sets: (Every 90 Seconds) Power Snatch + 3 Snatch Balance … Continue reading

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Tuesday, September 15, 2015

Essentials Strength/Skill: Warm Up:2 Sets: Band Pull a Parts x 15 Mini Band Glute Activation Series x 10 ea. Strength: A) 4 Sets: (EMOM) Power Clean x 3 @ 65% of 1 RM Clean and Jerk *Goal is to increase … Continue reading

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Monday, September 14, 2015

So Proud of the Team, and so Proud that I was able to compete with them over the weekend at the Rocky Mountain Throwdown.  Thank you so much to everyone who came out and supported us, it really meant and … Continue reading

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Saturday, September 12, 2015

There will be one class today at 8 am.  Trever, Rachel, LaLa and Brandon are competing in the Rocky Mountain Throwdown hosted by CrossFit DNR.  It’s taking place at Oskar Blues Brewery 1800 Pike Road, Longmont 80501,  First event starts … Continue reading

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Friday, September 11, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: DB YTA x 10 ea. Partner Handcuff Stretch x :30 Seconds Ea. Bar Taps x 5 Ring Swings x 5 Strength: A) 4 Sets: (EMOM) Power CLEAN + Front Squat  & PUSH JERK *Start at … Continue reading

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Thursday, September 10, 2015

Essentials Strength/Skill: Warm up: 3 Sets: :15 Jumping Jack :15 Squats :15 Mountain Climber :15 Jump Squat 3 Sets: :15 Plank Hold :15 Side Plank :15 Side Plank :15 Superman Hold Strength: Skill: WOD: For Time: 1000m Row 4 Rds … Continue reading

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Wednesday, September 9, 2015

Essentials Strength/Skill: Warm Up: 2 Sets: PVC Overhead Squat x 5 PVC Snatch Balance x 5 Alternating Scorpion Stretch  x 10 Floor Bridge x 5 Forward Roll x 1-3 Strength: A) 4 Sets: (Every 90 Seconds) Power Snatch + 3 Snatch Balance … Continue reading

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