Author Archives: brandon

Monday, March 27, 2016

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm.  Essentials Strength/Skill: Warm Up: 5 Spot Lower Body LAX Ball Roll Out x 10 each Plank Lateral Leg Slide x 20 ea. … Continue reading

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Saturday, March 25, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: In Teams of 3 Perform AMRAP in 15 Minutes: A) AMRAP Row for Meters B) AMRAP 5 Bench Press 10 Sit Ups 20 yard Farmers/Odd Object Carry *There must be … Continue reading

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Friday, March 24, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD:  17.4 Scaled 10 Rds For Time: 9 Thrusters 65/45 35 Single Unders Additional: Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Workout 17.5 10 rounds for time … Continue reading

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Thursday, March 23, 2017

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: Goat Day EMOM x 20 Minutes … Continue reading

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Wednesday, March 22, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: A) 4 Sets: (EMOM) Hang Clean x 1 B) 4 Sets: (EMOM) Just Below the Knee Hang Clean x 1 C) 4 Sets: (EMOM) Clean x 1 D)3 Sets: Single Arm Bent Over … Continue reading

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Tuesday, March 21, 2017

Announcement: We are going to having some videographers in during the night time classes starting at 4 to shoot some footage for ROM-AID.  We would love to have everyone that can make it come in a be a part of … Continue reading

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Monday, March 20, 2017

Reminder:  If you are signed up for the Open, please remember to submit your score before 5 pm.  Essentials Strength/Skill: Warm Up: 5 Spot Lower Body LAX Ball Roll Out x 10 each Plank Lateral Leg Slide x 20 ea. … Continue reading

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Saturday, March 18, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Obstacle Coarse Additional: Mobility Performance Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Obstacle Coarse Additional: Mobility Competition Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD: Obstacle Coarse … Continue reading

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Friday, March 17, 2017

Essentials Strength/Skill: Warm Up: Dynamic Warm Up Strength: Skill: WOD:  17.4 Scaled Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts, 135/95 55 wall-ball shots, 20/10 ball to 9-ft. target 55-calorie row 55 hand-release push-ups … Continue reading

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It’s Coming After The OPEN

When the OPEN is over, prepare for Spring/Summer.  Muscle 3.0 is coming!!!

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