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Monday, August 21, 2017–Swings and Work Set Warmup (5 min): Coach’s Choice Skill (15 min): Russian KB swing–accumulate 40-60 practice reps *Quick demo here–1) Aim at “triangle”,
Warmup (10 min): Crab Here, Bear There, Wheelies Strength (25 min): Press Men Work to 63, 72 % x 3, 81% x 3+ Women Work
Sunday, August 13, 2017 7 AM Mindful Lifting, Coach’s Choice 8 AM Conditioning 1) Simple Seven x 2 2) Run 800m or Row 1K 3) 30
Monday, August 7, 2017 Warmup/Skill (10 min): Unracking heavy squats *Practice with 40-50% Plyometric (10 min): 3 rounds :45 jumprope, :45 box jumps Strength (25 min): Squat 50,
Monday, July 31, 2017 Warmup (10 min): 21-15-9 PVC Thrusters Band Pullaparts Strength (20 min): Squat 5×5 @50-60% *Level 1 usual 5×5 Conditioning/Benchmark (25 min): “Fran” 21-15-9 DB
Hi folks. Going to turn over the podium to our own Andrea Kenney, who has some words for us regarding the CrossFit “31 Heroes” fundraiser
Monday, July 24, 2017 Warmup (10 min): Line Warmup Strength (30 min): Squat Circuit Squat 40-55% for 5 reps (go up slightly each round) 20 hand to
It’s Transformation Thursday. A few days ago it was Transformation Tuesday. But I’m going to do Secret Saturday two days early and share something with
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