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9.19.14

Hailey

Oly Lifting High Hang Clean, Hang Clean Clean EMOM 10 mins Beginner AMRAP 20 mins : 50 WB (10/6) 40 KBS (26/18) 30 Knees to Hips 200m Run (split 100m ea) ADV AMRAP 20 mins : 50 WB (16/10) 40 KBS (35/26) 30 Knees to Chest 200m Run (100m ea) RX AMRAP 20 mins : […]

9.18.14

Amanda

Gymnastics Ring Rows 5 x 8 Gymnastics  Wall Walks 5 x 3 Beginner 3 Rounds for Time: 350m Row 300m Run Rest 3 min RX 3 Rounds for Time: 500m Row 400m Run Rest 3 min 25min CAP ATHLETE OF THE MONTH, AMANDA HALL… What is your fitness background? I have been somewhat active since […]

9.17.14

H and W

Gymnastics Glute Ham Raise 5 x 5 Gymnastics Squat Therapy 5 x 5 Beginner 3 Rounds for Time: 15 Push Press (65/35) 10 Burpees 100 Single Unders ADV 3 Rounds for Time: 15 Push Press (75/55) 15 Lateral Burpees over the bar 25 DU or 150 SU RX 3 Rounds for Time: 15 Push Press […]

9.16.14

Em and Jack

Oly Lifting High Hang Snatch, Hang Snatch, Snatch EMOM 10 mins Beginner 10 Rounds for Time: 3 Rope Climb Progressions :20 Hollow Hold ADV 10 Rounds for Time: 1 Rope Climb :20 Hollow Hold RX 10 Rounds for Time: 2 Rope Climbs :20 Hollow Hold 10min CAP  

9.15.14

Cam J

Strength Bent Over Row 5 x 8 Gymnastics Handstand Push-Ups 5 x 5 Beginner 5 Rounds for Time: 7 Deadlifts (135/95) 20 Squats 10 Incline Pushups ADV 5 Rounds for Time: 7 DL (225/135) 30 Squats 14 Incline Pushups RX 5 Rounds for Time: 7 DL (275/185) 30 Squats 14 Pushups 20min CAP How to Make […]

9.12.14

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Gymnastics Ring Rows 5 x 5 Gymnastics Wall Walks 5 x 3 10min AMRAP: BW Sled Drag (2 Down N Backs) rest 3-5 mins, then 100 Burpee Pullups With a partner 10min CAP Food Prep for the Week

9.11.14

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Oly Lifting Hang Clean 3 Reps EMOM 10 mins Beginner 4 Rounds for Time: 8 Strict Knees 2 Hip 8 DB Thrusters (15/10) 16 DB Walking Lunges ADV 4 Rounds for Time: 8 Strict Knees 2 Chest 8 DB Thrusters (25/15) 16 DB Walking Lunges RX 4 Rounds for Time: 8 Strict T2B 8 DB Thrusters […]

9.10.14

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Strength Deadlift 5 x 5 @ 75% Beginner For Time: 21-15-9 Front Squat (55/35) KBS (35/18) 300m Run ADV For Time: 21-15-9 Front Squat (85/65) KBS (53/35) 400m Run RX For Time: 21-15-9 Front Squat (115/75) KBS (70/53) 400m Run 18 min CAP No-Bake Chocolate Chip Cream Bars Ingredients For the crust: 5 dried dates, […]

9.09.14

g and j

Strength Bent Over Row 5 x 5 Gymnastics Deficit HSPU 5 x 5 Beginner 3 Rounds for Time: 350m Row 9 Burpee 15 BJ (16/12) ADV 3 Rounds for Time: 500m Row 12 Burpee 21 BJ (20/16) RX 3 Rounds for Time: 500m Row 12 Burpee 21 BJ (24/20) 15min CAP CFH Kid/Teen of the […]

9.08.14

Ella

Ella with her mom, Elizabeth. Please read the article below! Oly Lifting Hang Snatch 3 Reps EMOM 10 mins Beginner For Time: 250 Single Unders 50 Shoulder Presses (55/35) Every break in Shoulder Press do 50 SU ADV For Time: 50 Double Unders or 250 SU 50 Shoulder Presses (75/55) Every break in SP do […]