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Friday 20201106
Warm-up (No Measure) AMRAP x 5 MINUTES 5/5 KB Strict Press5/5 KB Bent Over Row5/5 KB Deadlift10 Scap Pull-Ups Strength – Metcon (Weight) 3 SETS FOR QUALITY 4/4 DB or KB Turkish Get-Ups (Athlete...
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Saturday 20201107
Warm-up (No Measure) AMRAP x 5 MINUTES30 Jumping Jacks20 Alt. Groiners10 Box Step-Ups5 Slow Barbell RDLs Into… 200m Group Run Workout – Metcon (Time) 3 ROUNDS FOR TIME400m Run30 Box Jump Overs...
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Sunday 20201108
Warm-up (No Measure) 3 ROUNDS (10:00 Cap)5/5 Tempo Single DB Strict Press (30X1)5/5 Single DB Push Press10 Alt. Lunges (DB Optional)1:00 Slow Shoulder Taps Workout – Metcon (Time) FOR TIME2 ROUNDS30...
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Monday 20201109
Warm-up (No Measure) 2 ROUNDS10 Groiners10 Frog Jumps10 Glute Bridges 2 ROUNDS7 Jumping Squats7 Up-Downs7 BB Good Mornings Following the Warm-Up, go into your teaching of the Back Squat. Strength –...
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Tuesday 20201110
Warm-up (No Measure) 3 ROUNDS20 Shoulder Taps5/5 Single Arm DB Plank Row20 Mountain Climbers Following the warm-up, review the OH movements for the workout. Strength – Shoulder Press (Build to a 2RM...
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Wednesday 20201111
Warm-up (No Measure) AMRAP x 4 MINUTES5 Inch Worm + Push-Up10 PVC Pass Thru:20 Hollow Hold Into… AMRAP x 6 MINUTES10 KB Sumo Deadlift*10 Up-Downs10 Push-Ups *After 3:00, move to Russian KBS Workout –...
View ArticleNovember 2020 Field Notes
October was originally planned to revolve around the Open, but plans changed, so we changed ours! We carried on with dedicated Skill sessions 1-2 times a week at least that put the brakes on and...
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Thursday 20201112
Warm-up (No Measure) 3 ROUNDS1:00 Row:10 Top of Ring Row Hold10 Ring Rows:10 Top of Ring Dip Hold Extended Warm-up – Warm-up (No Measure) EMOM x 10 MINUTESMin 1 – :40 Muscle-Up Transition Practice*Min...
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Friday 20201113
Warm-up (No Measure) 3 SETS20 Single Unders10 Bootstrappers Into… 3 SETS20 Single Unders*10 Empty Barbell Good Mornings** *Can progress to Double Unders**After 1st round, progress to Single Leg...
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Saturday 20201114
Warm-up (No Measure) AMRAP x 5 MINUTES6 Scap Pull-Ups8 Squat Jumps10 Alt. Step-Ups12 Alt. Single Leg V-Ups Skill – Metcon (No Measure) 4 SETS FOR QUALITY5-7 Strict Toes To Bar7/7 Slow DB Box Step-Ups...
View ArticleSunday 20201115
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3:00 Bike (Increasing effort each 1:00) Into… 3 SETS FOR QUALITY (7:00 CAP) 10 Alt. Groiners 10 Bootstrappers 10 Alt. Samson Lunge 10 Push-Up to Pike...
View ArticleMonday 20201116
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS (8:00 CAP) 5 Inch Worms 5/5 Staggered Stance Good Morning 8/8 Split Squat Following the Warm-Up, go into your teaching of the Deadlift....
View ArticleTuesday 20201117
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3:00 Row* Into… 2 ROUNDS 10 Elbow Punches 5 Strict Press 10 Good Mornings 20 Mountain Climbers Into… 2 ROUNDS 5 Deadlift 4 Muscle Clean 5 BB Kang...
View ArticleWednesday 20201118
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 2 SETS 25ft (or :20) Toe Walk 25ft (or :20) High Skips 25ft (or :20) High Knees 25ft (or :20) Butt Kickers Into… 3 SETS 10 Elbow Punches 10 Air...
View ArticleThursday 20201119
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 ROUNDS 15 Jumping Jacks 10 Scap Push-Ups 10 Alt Groiners Into… AMRAP x 5 MINUTES 10 Empty BB Strict Press 10 Box Step Ups 10 Burpees Strength...
View ArticleFriday 20201120
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 SETS 10 Alt Groiners 10 Scap Pull-Ups 10 Scap Push-Ups Into… 3 SETS 20 Alt Reverse Lunges* :20 False Grip Ring Row Hold :20 Ring Support Hold...
View ArticleSaturday 20201121
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) 3 SETS 20 Pike Shoulder Taps 10 Bootstrappers 5 Inch Worms + Push-up Into… TABATA: 4 SETS, :20 ON / :10 OFF MOVT 1 – Jumping Jacks* MOVT 2 – PVC Pass...
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2020 Holiday Schedule
Hello everyone!! Below is our tentative holiday schedule. Please make sure to check and use Wodify to make a reservation. Zoom classes for Thursday and Friday are canceled for Thanksgiving, Christmas,...
View ArticleSunday 20201122
CrossFit Rx – CrossFit Warm-up Warm-up (No Measure) FOR QUALITY (10:00 Cap) 2:00 Bike Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1)...
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Monday 20201123
Announcement Happy Birthday Brendan Smith!! Warm-up – Warm-up (No Measure) 2 ROUNDS10 Up-Downs10 Groiners10 BW Squats5 Push-Ups Into… 1 ROUND5 Good Mornings + 5 Kang Squats10 Elbow Punches + 5 Front...
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