Monthly Archives: March 2016

Friday, April 1, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: AMRAP in 25 Minutes: 1 Deadlift + Clean + Front Squat + Jerk 4 Strict Pull Ups 4 Toe to Bar 8 Bar Facing Burpee Additional: 10 Minutes Mobility Performance Strength/Skill: … Continue reading

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Thursday, March 31, 2016

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: Toni’s B-Day WOD: With a Partner Complete … Continue reading

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Tuesday, March 29, 2016

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: 5 Rds For Time: 300m Run 20 Box Jump 20 Wall Ball Additional: 10 Minutes Mobility Performance Strength/Skill: Warm Up: Dynamic Warm UP Strength: Skill: WOD: “Kelly” 5 Rds For … Continue reading

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Monday, March 28, 2016

Essentials Strength/Skill: Warm Up: PVC Pass Through x 5 Snatch Complex Strength: 6 Sets: 2 SNATCH GRIP DEADLIFTS TO High Hang POSITION + HANG SNATCH @65% *Goal to increase 5-10# each week. Skill: WOD: AMRAP in 12 Minutes: 20 Double Unders … Continue reading

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Thursday, March 23, 2016

Tentative Schedule:  Being that Adams 12 is still under weather cancellation, we’re going to cancel the 5am class.  We’re going say the 8am is on as scheduled, but please make sure to check the website and Facebook just in case. … Continue reading

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Evening classes cancelled

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Wednesday, March 23, 2016

Essentials Strength/Skill: Warm Up: 2 Sets: Banded Glute Activation Series x 10 Banded Adduction x 10 (Place band around rig, wrap around ankle and pull into body) Strength: 4 Sets: 2 Front Squat + 1 Jerk Skill: WOD: For Time: … Continue reading

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Tuesday, March 22, 2016

A huge congrats to Derek and his wife Danielle as they welcome their new baby girl Calla Renee Hassell.  She was born on Sunday and we’re happy to report both Mom and baby are doing well. Essentials Strength/Skill: Warm Up:2 Sets: … Continue reading

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Monday, March 21, 2016

Essentials Strength/Skill: Warm Up: PVC Pass Through x 5 ea. Snatch Complex Strength: A) 5 Sets: (Every EMOM) Power Snatch + Snatch @80% Skill: WOD: AMRAP in 15 Minutes: 200m Run 10 Thrusters Additional: 10 Minutes Mobility Performance Strength/Skill: Warm … Continue reading

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Friday, March 18, 2016

Don’t forget we’re going to celebrate this 4th week by having a BBQ and Booze celebration during Friday Night Lights.  This will not be just for athletes who are signed up for the Open.  We want to get every part … Continue reading

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