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Thursday 181108

This Saturday we will be having a Veterans Day workout from 8-11am.  There is a sign-up sheet for heat times.  Afterwards Coach Tara will be doing a self-defense clinic for women to help fundraise for a girl scout troop.  It … Read More

Wednesday 181107

This Saturday we will be having a Veterans Day workout from 8-11am.  There is a sign-up sheet for heat times.  Afterwards Coach Tara will be doing a self-defense clinic for women to help fundraise for a girl scout troop.  It … Read More

Tuesday 181106

BurpeesToes to Bar15-12-9xPush Press 7×1Work Single Leg Good Morning or Active PigeonMake some Muscle-up soupWork Scorpion Stretch and Diagonal Stretch between sets

Monday 181105

We’ll be making yummy post workout shakes with Ascent Protein for everyone to enjoy!Figure 8 rotations, Lat/Tri Stretch 30s, Cossack Squats, Wall Squat-3 RoundsEvery minute on the minute Overhead Squat 1x starting with the barbell.  Add 10lbs for the boys, … Read More

Friday 181102

Please help y’allselves to a Killcliff Endure in the fridge!  It is is basically paleo gatorade.  Crab Walk, Broad Jump, Inchworm with Push-up, Deadlift Ramp-up-3 Rounds“McGhee”Deadlift 275#/185# 5xPush-ups 13xBox Jump 24″/20″ 9×30 minute AMRAP

Wednesday 181031

Last session of the day will be 5pmPlanche Lean, Scap Pull-in, Arch BodyWork 30s/Rest 30s-5 RoundsBench Press 7×1Work Arch Back, Jefferson Curl, or Scorpion Stretch between sets, including the 2-3 warm-up sets.  Strict Handstand Push-upsL-SitStrict Pull-ups L-Sit Max reps or time for each … Read More

Tuesday 181030

Hand Balancing PracticeClean and Jerk ReviewSquat Clean and JerkPower Clean and Jerk Jerk Squat Clean Power CleanWork 2 minutes/Rest 3 minutes

Monday 181229

DB Lat/Tri Stretch 30s, Kneeling Sit-up 5-10x, Sky Reach 10x(10s), Cossack Squat 10x(10s)-3 RoundsThruster 95#/65# Toes to Bar 21-15-9xSpecialty Good Morning 5×3Sissy Squats 10xReverse Hyper 10xLateral GHDSU 5-20xCalf Raises 10-20×3 sets