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Thursday 171102

Hip Circle Forward/ Backwards, Lateral Step-up 10x, Lateral Lunge 10x(10s), Wall Squat 10x(10s)-3 RoundsPower Clean/ Full Clean/ Front SquatDepth Jump to Single Leg Landing 4xRow for calories 50xBox Jumps 24″/20″ 50xBurpees 50xDouble Unders 50xSit-ups 50x

Wednesday 171101

Jump Rope 3 minutesBeat or Lateral Swing 20x, Band Pull Aparts, Whippet, Bow/Arch 10x(10s), Sky Reach 10x(10s)-3 RoundsPush Jerk 5×3Run 400mChest to Bar Pull-ups 7x (Muscle-up 3x)Toes to Bar 9xKettlebell Switch Snatch 53#/35# 12×18 minute AMRAP

Tuesday 171031

Today’s last class will be 5pm.Row 500mHip Circle Lateral, Knee In/Out 10x(10s), Crab Walk, Wall Squat 10x(10s)-3 RoundsGood Mornings 5×3Run backwards 25y/ Spring 25yCrossFit Open 11.3Squat Clean and Jerk 165#/110#5 minute AMRAP

Monday 171020

Jump Rope 3 minutesKnuckle Hang 60s. Shoulder Screw 20x, Cuban Rotations 5x, Inchworm-3 RoundsStrict Handstand Push-upSingle Unders, Row, Bike, Ski, or Run 2 minutesStrict Pull-ups Single Unders, Row, Bike, Ski, or Run 2 minutesHanging L-Sit Single Unders, Row, Bike, Ski, or Run … Read More

Thursday 171026

Jump Rope 3 minutesLateral Cross Step-up 20x, Walking Lunge with plate overhead, Wall Squat 10x(10s)-3 RoundsEstablish a 3 RM of a Turkish Get-up with barbell or kettlebell Skin the Cat Tabata Toes to BarBox Jump Burpees Air Squats Rest 1 minute between

Wednesday 171025

Clean and Press 3xRun 400mRow 15 strokes to tally as many calories as possible-Feel out the efficiency of your stroke.  Are you keeping your feet on the pedals at all time, are you timing the return stroke properly, are you … Read More

Tuesday 171024

Row 500mWhippet, Scap Arounds, Table Top, Back Bend, Wall Squat 10x(10s)- 3 RoundsSplit Snatch Balance 6×2Leap 4x between Kettlebell Snatch 53#/35# 10x each armWallball 20xDouble Unders 30×5 Rounds

Monday 171023

PR Day will be this Friday with our focus a on benchmark.  Athletes that regularly train 4-6 days a week you may want to consider a deload week to help get the most out of your training.  I will be … Read More

Friday 171020

“Forrest”L Pull-ups 20xToes to Bar 30xBurpees 40xRun 800m3 RoundsU.S. Drug Enforcement Administration Special Agent Forrest Nelson Leamon, 37, assigned to the Foreign-deployed Advisory and Support Team (FAST) Echo was killed October 26th, 2009, while on a counternarcotics mission in Western Afghanistan … Read More