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WEDNESDAY 170201

Warm-up: Individual… Row 2 minutes Crossover Symmetry 15 Banded Good Mornings Group… 200m Jog 10 Dislocates Snatch Skill Positions with PVC (High Hang and Hang)   Strength and Skill: Every 2 minutes, for 20 minutes (10 sets): 2-Position Snatch (high hang, followed by hang from…

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Coaches Spotlight: Allyson Clifford

1. When did you start coaching? To some degree I’ve been coaching for over 20 years – yikes!  I started off coaching group fitness classes in highschool, and my love for fitness and exercise and digging deeper to learn more grew from there! 2. How do…

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February Athlete of the Month: Becca Lopez

When did you start doing CrossFit?  Andrew and I were members at the YMCA back in 2011 when he said “Hey, I’ve got a workout for us to try!”  We would piece together what WODs we could from crossfit.com before officially joining a Crossfit gym in…

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TUESDAY 170131

Warm-up: Individual…. Skip Rope for 2 minutes with some Double Under practice 10 Yoga Push ups 15 Dislocates Group… Bear Crawl Down Crab Walk Back Press Skill Work to warm up for 10 minutes   Strength and Skill: Complete in 15 minutes…. Five sets of:…

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MONDAY 170130

Warm-up: Individual… Row 500m 15 Back Extensions on GHD 15 Hollow Rocks Group…. 20 Good Mornings Deadlift Skill Warm-up for 10 minutes   Strength: Deadlift for 16 minutes… *Set 1 – 50% x 8 reps *Set 2 – 60% x 6 reps *Set 3 –…

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SUNDAY 170129

Classes are at 1:00 and 2:00PM this Sunday in lieu of Saturday classes this weekend.  Thank you for your understanding as we held an awesome seminar for our coaching staff!   Warm-up: Individual… Skip Rope 2 minutes 20 Banded Good Mornings 15 Squats Group… 200m…

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FRIDAY 170127

Warm-up: Individual…. Assault Bike 2 minutes 15 Leg Swings Pigeon Stretch each side 1 minute Group… Spiderman Crawl Down High Knees Back Perfect Stretch 5 Times each side 15 Slow Squats   Strength: Every two minutes, for 10 minutes (5 sets): Back Squat *Set 1…

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THURSDAY 170126

Warm-up: Individual… Row 500m 20 Banded Good Mornings Box Top Pigeon Stretch Group… 200m Jog Samson Lunges Down Inch Worms Back 15 Squats 15 Supermans   Strength and Skill: For the following 20 minutes, increase the loading on the barbell each set, allowing the initial…

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WEDNESDAY 170125

Warm-up: Individual… Assault Bike 2 Minutes Crossover Symmetry 15 Dislocates Group… Run 200m 15 Hollow Rocks 10 Dive Bomber Push ups Bear Crawl Down Crab Walk Back   Strength and Skill: Five sets of: Unsupported Seated Strict Press x 5-6 reps (sit on a bench…

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TUESDAY 170124

Warm-up: Individual…. Row 500m 10 Inch Worm Push ups 15 Hollow Rocks Group… 200m Run 20 Banded Good Mornings Monster Walks Straight Leg Bear Crawl Down High Knees Back     Strength and Skill: Deadlift for 18 minutes: *Set 1 – 50% x 8 reps…

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