Week of November 11-17

Sunday, November 11, 2018--Special Event 7-10 AM Open Gym Come on in and explore your new gym home (still in progress) Monday, November 12, 2018 Warmup (10 min): Dynamic Length Mat Strength (30 min--incl chalk and checkup): Squat 50, 60 % x 5, 70, 80% x 3, 90% x 3+...

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Week of November 4-10

Sunday, November 4, 2018 7 AM Mindful Lifting 8 AM Mind Eraser Conditioning Monday, November 5, 2018 Warmup (10 min): 3 x 10 1 1/4 Goblet Squats  (vid here) Deadbugs (10/side) Seated Psoas March (10/side vid here) Strength (30 min): Squat 50, 60, 65, 75% x 5, 85% x 5+...

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Week of October 29-Nov 3

Sunday, October 28, 2018 7 AM Mindful Lifting, Black Keys, El Camino & Turn Blue 8 AM Mind Eraser Conditoning Monday, October 29, 2018 Warmup (10 min): 20-12-6-20 Single Leg Glute Bridges, Fire Hydrants, Broken Tables (all half # reps/side) Strength (30 min): Squat to...

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Week of October 21-27

Sunday, October 21, 2018 7 AM Mindful Lifting, Brian Eno & John Cale, Wrong Way Up 8 AM Mind Eraser Conditioning Monday, October 22, 2018 Warmup (10 min): Squat Therapy Skill/Review (5 min): Spotting Strength (30 min): Squat 50, 60, 75% x 5, 85% x 3, 95% x 1+ *Level 1...

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Week of October 14-20

Sunday, October 14, 2018 7 AM Mindful Lifting, Robert Wyatt Rock Bottom 8 AM Mind Eraser Conditioning Monday, October 15, 2018 Warmup (10 min): 21-15-9 (Warmup Pace) KB Swings, Glute Bridges, Air Squats, Band Pullaparts Strength (30 min): Squat 50, 60 % x 5, 70, 80% x...

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Week of October 7-13

Sunday, October 7, 2018 7 AM Mindful Lifting, Keith Hudson Pick A Dub 8 AM Mind Eraser Conditioning Monday, October 8, 2018 Warmup (10 min): Dynamic w.lower body focus Skill/Re-Cert (5 min): Spotting Back Squat Strength (25 min): Squat 50, 60, 65, 75 % x 5, 85% x 5+...

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Week of September 30-October 6

Sunday, September 30, 2018--Good Luck Strongmen Chris and Don! 7 AM Mindful Lifting, Weezer Pinkerton 8 AM Mind Eraser Conditioning Second Chance "Helen" OR "Helen of Troy" Monday, October 1, 2018 Warmup (10 min): Squat Therapy 3 x 10 Skill Work/Mini-WOD (15 min): 1....

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Week of September 23-29

Sunday, September 23, 2018 7 AM Mindful Lifting, Sonny Sharrock Ask The Ages 8 AM Mind Eraser Conditioning 8x8 and "Winona" Monday, September 24, 2018 Warmup (10 min): 3 x 12 of 1) Split Squat (6/side...ignore cables in vid) *Level 1 8 goblets 2) Broken Table/Side 3)...

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Week of September 16-22

Sunday, September 16, 2018 7 AM Mindful Lifting, Sleep, The Sciences 8 AM Mind Eraser Conditioning Monday, September 17, 2018 Warmup (10 min): Squat Therapy x 2 Strength (30 min): Squat 50, 60 % x 5, 70, 80% x 3, 90% x 3+ *Level 1 5x5 Between Sets: 1) Skill Work Power...

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Week of September 9-15

Sunday, September 9, 2018 7 AM Mindful Lifting, Mahler Symphony #2 in C Minor 8 AM Conditioning Class, 8x8 and "Helen" Monday, September 10, 2018 Warmup (10 min): 3 rounds of 8-12 goblet squats, 5-8 ball slams (40/20), :30 bike or row Strength (30 min): Squat 50, 60,...

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