1/30/17

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Hey Tribe! Today we are starting a new wave of programming. You may or may not have noticed my absence from classes lately, but I have been coming in to test run the programming you will be doing. We are going back to basics, old school CrossFit. We will be back squatting once a week, […]

Saturday 1/28/17

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NO 8 AM CLASS! 9:30 WOD ONLY!! Good Luck to Brit, Kelly and Melanie at WAR on WALL STREET!!! Your Tribe will be there in SPIRIT!!! LOVE YOU WARRIORS!!!

Friday 1/27/17

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DROM 400 m run 1 x CFWU Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) rest 2 min Workout 15.1a 1-rep-max clean and jerk 6-minute time cap

Thursday 1/26/17

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DROM 3 x 300 m Row 1 round CFWU Conditioning 30:00 AMRAP of: 25 Wall Balls 20/14# 25 Burpee Box Jumps 24/20″ 25 KB Swings 24/16kg 25 Row for Calories *Can start on any exercise to accommodate rowing

Wednesday 1/25/17

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Connectivity: 3×8 PVC Raises 2×1:00 Arch Hold with PVC 2×1:00 Hollow Hold with PVC 4×8 Arch to Hollow Swings + One Kipping Pull-Up in the same rhythm as your swings BBG: Back Squat (based on 1rm squat): 5X5@70% – rest exactly 90 seconds Conditioning: 14:00 to complete: 75 Double Unders 20 Snatches 65/45# 50 Double […]

Tuesday 1/24/17

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Flexibility 4 x :20 Box Shoulder Stretch Band Shoulder Mobility :30 each position EMOM for 7:00- 3 UB T&G Power Clean & Push Jerks* *Begin at 60% of 1RM Clean and add weight each minute until you can no longer complete 5 reps. When 3 reps are no longer possible subtract 10-20# and complete the […]

Monday 1/23/17

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Flexibility 4×0:20 Box Shoulder Stretch Static Shaping 2×1:00 Arch Hold with PVC 2×1:00 Hollow Hold with PVC Skills and Drills 3×6 Standard Kip (aka don’t butterfly) pull-ups with your legs STRAIGHT and TOGETHER the entire time. BBG: Alternating EMOM for 10:00- 3 Hang Cleans (from power position – UB is the preference, but drops are […]

Monday 1/9/17

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4 x :20 Couch Stretch 2 x 1:00 Hollow Hold Max effort Handstand Hold BBG: Alternating EMOM for 10:00- Even 5 Hang Snatches (from power position – UB is the preference, but drops are acceptable) – begin at 50% of 1RM Snatch and add load with each set Odd 20 Double-Unders Conditioning: For time: 40 […]

Welcome to NEW site

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Hope everyone is having a Happy New Year. The New Year brings on new challenges and hopefully success in everything we venture to do. I have a new challenge, I will be rotating to Iraq to this year. Cathy and our Coaches will have things well in order, don’t worry, the WOD’s will still be […]