3/31/17

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Hey Tribe, LAST DAY OF THE WALL BALL WARMUP! Squat program starts Monday, we will be squatting 4 days a week for 3 weeks. It will be hard, you will be sore and you will see results! The squats will take the majority of the class time but we will still have our conditioning at […]

3/30/17

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Hey Tribe! The Festivus Games is being held at Harbor City CrossFit again this year on April 22. It is an AWESOME competition for beginer and intermediate athletes! Sign up and represent The Tribe! Coach led warmup; DROM 30 UNBROKEN Wall Balls #20/14 Bergner Warmup Hero WOD; “Carse” 21-18-15-12-9-6-3 Squat Cleans Double Unders Deadlift Box […]

3/29/17

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Hey Tribe coming to the end of this program cycle and getting ready to start an intense 3 week squat program next week! Coach led warmup; DROM 30 UNBROKEN Wall Balls #20/14 (do not scale, every break is 5 burpees) WOD; 5 rds 5 min of rowing 5 min of rest    

3/28/17

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Hey Tribe, new squat program starts next week! Coach led warmup; DROM 30 UNBROKEN Wall Balls 5 Min FLR SKILL; “Fast Eddie” WOD; 7 min AMRAP; 10 Power Cleans #135/105 20 Push-ups  

3/27/17

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Hey Tribe, last week of the Wall Ball warmup! The BIG 3-0 this week! Coach led warmup; DROM 30 UNBROKEN Wall Balls #20/14 (do not scale, 5 burpees every break) 2 rds; 10 pushups 10 pullups 10 dips 10 KB Swings Strength; Front Squat 5-5-3-3-3-1-1-1-1-1 then; 1 Mile RUN  

3/24/17

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Hey Tribe, last week of The Open! Congrats to those that signed up to compete and to those that came in on Fridays to grind it out! Coach led warmup; DROM 25 UNBROKEN Wall Balls #20/14 2x 10 HSPU 10 Jumping Squats Strength; Front Squat 3×1 Shoulder Press 3×1 WOD;

3/23/17

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Hey Tribe! Hero WOD Thursday! Coach led warmup; DROM 25 UNBROKEN Wall Balls #20/14 1000m Row WOD; “YETI”

3/22/17

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Hey Tribe, I promise no more situps this week! 😉 Coach led warmup; DROM 25 UNBROKEN Wall Balls #20/14 Poker Chip Squats Strength; Back Squat 3×10 WOD; 10 min AMRAP 10 HSPU (scale=pike push-up) 20 Cal Row 30 Pistols (scale=air squats)  

3/21/17

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Hey Tribe, stay tuned for info on our upcoming monthly challenges! Coach led warmup; DROM 25 UNBROKEN Wall Balls #20/14 The Junkyard Dog (coaches please YouTube if not familiar with this) Skill; Coaches choice Pullup/Muscle Up drills WOD; 42 Situps 21 Clusters #95/75 30 Situps 15 Clusters 18 Situps 9 Clusters