Week of July 15-21

Sunday, July 15, 2018 7 AM Mindful Lifting, Television, Marquee Moon 8 AM Conditioning Class Monday, July 16, 2018 Warmup (10 min): 3 rounds of Five 1 1/4 Goblet Squats, 10 Fire Hydrants/Side, 10 Tuck Jumps Skill Work (10 min): Power Clean, Light BB, sets of 2-3...

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Week of July 8-14

Sunday, July 8, 2018 7 AM Mindful Lifting, Mahavishnu Orchestra, The Inner Mounting Flame 8 AM CF Class Monday, July 9, 2018 Warmup (10 min): 4 rounds 10 Glute Bridges w/Yoga Block btw knees, 10 fire hydrants/side, 10 band pullthroughs Strength (30 min): Squat 50, 60,...

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Week of July 1-7

Sunday, July 1, 2018 7 AM Mindful Lifting, STP, Tiny Music...Songs From the Vatican Gift Shop 8 AM CF Class Monday, July 2, 2018 Warmup (15 min): 10 minute rounds of 5-8 cossack (use light plate for balance) or goblet squats, then :30 row or bike :20-:40 bar hang,...

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Week Of June 24-30

Sunday, June 24, 2018 7 AM Mindful Lifting, Stevie Wonder, Songs in the Key of Life 8 AM CF Class, "Dori" Monday, June 25, 2018 Warmup (10 min): EMOM 7 7 KB Swings, 7 air squats, 7 frog pumps Skill/Demo (5 min): Pause Squats Strength (20 min): Pause Squats 40%, 50% x...

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Week of June 17-23

Sunday, June 17, 2018 7 AM Mindful Lifting, Bruce Springsteen The River 8 AM CrossFit Class, Woodshed 300 Monday, June 18, 2018 Warmup (10 min): Dynamic with some nice pauses near the AC Strength/Max Effort (30 min): Sumo Deadlift *Use heavy double # to base % off...

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The White Dog

Like many of you I'm sure, I sometimes experience mornings as a blur.  Several things to get done, multiple voices clamoring for attention, and not quite enough time.  It's not unusual for me to lose track of where I got started and feel a bit out of sorts. Sometimes...

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Week of June 10-16

Sunday, June 10, 2018 7 AM Mindful Lifting, Kraftwerk, Autobahn 8 AM CrossFit Class--Dealer's Choice ("Fran" or...) Monday, June 11, 2018 Warmup/Skill (10 min): Demo PVC Goodmorning then 3x10 Goblet Squats, Glute Bridges, PVC Goodmorning Strength (30 min): Sumo...

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Week of June 3-9

Week of June 3-9

Sunday, June 3, 2018 7 AM Mindful Lifting, 8 AM CrossFit Class: The Good, The Bad, and The Felony Monday, June 4, 2018 Warmup (10 min): 30-20-10 (total reps) One-arm KB swings (light), Fire Hydrants, Frog Pumps Strength (25 min): Sumo Deadlift 4 Ascending sets of 5,...

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Week of May 29-June 3

Tuesday, May 29, 2018--6:30 ARC and Open Gyms Wednesday, May 30, 2018 Warmup (10 min): Bandapalooza 5 rounds of 10-20 Pullaparts, 5-10 Pushdowns, 10-15 Air Squats Strength (25 min): 7-10 rounds of 1) Floor Press (BB or DB--vid here), 3 reps at 50-60%, 3 count down, 1...

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Week of May 21-27

Monday, May 21, 2018 Warmup (10 min): Outdoor (if poss) Dynamic w/u Max Effort/Strength (25 min): Sumo Deadlift *Use heavy double to calc %s 50% x 5, 60 % x 3, 70% x 2, 85% x 1, 90% x 4-7 reps *Level 1 5x5 Between Sets: Eat Your Vegetables Vegetable 1: Horizontal Pull...

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Week of May 14-20

Monday, May 14, 2018 Warmup (15 min): AMRAP 10 (Warmup Pace) 5 ring rows, 10 band pullaparts, 5 pushups 10 broken table/side, 10 air squats, :20-:30 plank Skill Work/Demo (10 min): Sumo Deadlift Include light warmup sets Max Effort (20 min): Sumo Deadlift Work to...

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Week of May 7-13, 2018

Monday, May 7, 2018--Testing Day!! Warmup (10 min): Squat Therapy 2x5 Skill (10 min): Spotting Safety Squat and Bailing on Front Squats Strength (25 min): Work to Max Front Squat or Safety Squat Suggested Rep Scheme 50x5, 65x3, 80x2, up by 10% in singles *Rest 2-3...

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