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“It does not matter how slowly you go as long as you do not stop.” – Confucius

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2017 September 6

STRENGTH: Clean & Jerk practice METCON: ‘Grace-ish’ – 30 Power Cleans – 20 Jerks – 15 Power Clean & Jerks *12min timecap

2017 September 5

GYMNASTIC STRENGTH: Plank Progressions 5rds of – 10 Scap Pushups – 20sec plank – 20sec SA Plank/side – 20reps forearm plank with partner clap –…

2017 September 4

STRENGTH – Front Squats 5-5-5 *in between sets do 5 single leg hip thrust/leg (empty bar) *go on every 3minutes – Push Press 3-3-3 *in…

2017 September 2

METCON: 12minutes to complete – 1mile run – max rep deadlifts 14minutes to complete – 1mile run – max rep burpee pull-ups 16minutes to complete…

2017 August 30

METCON Partner ‘Kalsu’ Every minute on the minute – 6 burpees – max rep thrusters *workout ends once 120 thrusters are met *one person working…

2017 August 29

STRENGTH CrossFit Total – 1RM Back Squat – 1RM Shoulder Press – 1RM Deadlift

2017 August 28

METCON 30min EMOM – 1st 6 strict pull-ups – 2nd 12 6count burpees (6” target) – 3rd 18 cal row/bike

2017 August 26

METCON: In Pairs – 400m run (1 person holding 2 plates) – 100 Burpee Box Jump over – 400m run (1 person holding 2 plates)…

2017 August 25

STRENGTH Snatch Practice METCON 10min EMOM – 5 snatches TnG
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2017 September 6

STRENGTH: Clean & Jerk practice METCON: ‘Grace-ish’ – 30 Power Cleans – 20 Jerks – 15 Power Clean & Jerks *12min timecap

2017 September 5

GYMNASTIC STRENGTH: Plank Progressions 5rds of – 10 Scap Pushups – 20sec plank – 20sec SA Plank/side – 20reps forearm plank with partner clap –…

2017 September 4

STRENGTH – Front Squats 5-5-5 *in between sets do 5 single leg hip thrust/leg (empty bar) *go on every 3minutes – Push Press 3-3-3 *in…

2017 September 2

METCON: 12minutes to complete – 1mile run – max rep deadlifts 14minutes to complete – 1mile run – max rep burpee pull-ups 16minutes to complete…

2017 August 30

METCON Partner ‘Kalsu’ Every minute on the minute – 6 burpees – max rep thrusters *workout ends once 120 thrusters are met *one person working…

2017 August 29

STRENGTH CrossFit Total – 1RM Back Squat – 1RM Shoulder Press – 1RM Deadlift

2017 August 28

METCON 30min EMOM – 1st 6 strict pull-ups – 2nd 12 6count burpees (6” target) – 3rd 18 cal row/bike

2017 August 26

METCON: In Pairs – 400m run (1 person holding 2 plates) – 100 Burpee Box Jump over – 400m run (1 person holding 2 plates)…

2017 August 25

STRENGTH Snatch Practice METCON 10min EMOM – 5 snatches TnG
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