Jul
31

Sunday CFers: Christmas in July?

No…Benchmark #5. But looks like it made “12 Days” proud. An apt Hero Week warm up (oh, it’s gonna be hot!). Benchmark #5A 6 rds: 10 Pullups 10 Box Jumps 10 HP 10 B&T 10 Wall Ball 10 Pushups Run 400m

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Jul
29

Back to the Grind.

Ugh more updates? Kinda. 1) Aug 8 Deadline for Hero Week T-shirt order forms/package. Please pay at time of ordering! (Please review the sheet, does your name have a checkmark in the paid column…get someone at the desk to confirm). 2) Sunday Special: July 31, 10:15AM…it’s not Christmas in July, but should give you that… Continue reading »

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Jul
28

Scout Day

B&T/Lying JJ Tire Flip/Air Squat Lsit/Bicycle Cr. Heavy carry/JJ JJ/Skater Suicide/Bear Crawl (200m Capture the Flag)

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Jul
28

Thursday Updates

1) Sunday Special: July 31, 10:15am 2) Please pay for Hero Week when you sign up. Order forms will be out until Aug 8. 3) Paleo Seminar: August 13th, 10AM. Learn Paleo strategies, the basics of this dietary approach, get some valuable insights into fueling your WODs! Something for everyone!

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Jul
27

What to do Wednesday?

How ’bout workout on a beautiful evening! Warm Up: 21-15-9 B&T, JJ, Flutter Kick (Sprint between rds) A: Plank Knee, Alt SS, Side B/C, Leg Raise, Box Jump B: Suicide, Stm Eng, Rocket Jump, Gd Mrng, Hot Seat (30 sec rd + OC) Primetime agility on that step! Sumo & Side Squat Hop…well done!

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Jul
27

Wednesday Form: Swing, HP, Snatch

We teach the KB Snatch in a 3 part sequence. 1 hand Swing (Pic 1-2) 1 hand High Pull (Pic 3-4) Snatch (Pic 5-6)…a punch through of the HP

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Jul
26

Playground fitness July

Warm Up Circuit (2rds): Snatch, Dip Hold, 1legsquat, Mermaid Kips, Gladiator press, Plankwalk, Sk8r, KB Get Up 10m of Death between rds. End: Hop-Skip-Jump (Beck’s Burpee, High Skip, Box Jump) Last done: Feb 8, 2011. As famous, you may remember, Feb 8, 2011 to be the day Livewrong’s “Everything I learned in life I learned… Continue reading »

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Jul
26

Tuesday (gr)Attitude:

“As we express our gratitude, we must never forget that the highest appreciation is not to utter words, but to live by them.” -JFK Hero Week is on the horizon, and the HW t-shirt order forms are out! We all know the gratitude associated with Hero Week…the solemn appreciation which is exercised. But another take… Continue reading »

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Jul
25

Count down/up

Good ex of extended knees on DUs…most “jump” action comes from ankle, knees neutral (simple relaxed athletic position)…and fast, fast hands! 2 rds: 50 DUs, 40 Sit Ups, 30 Swings, 20 Wall ball Run 100m 20 Wall Ball, 30 Swings, 40 Sit Ups, 50 DUs Congrats James, Kristi, Joanne and Christine on their 1st Double… Continue reading »

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Jul
24

Parched.

WOD: 1 rope climb, 21-15-9 OHSquat, Dips,  1 rope climb Hydration by Coach Sam: A little bit on dehydration and staying hydrated: What is Dehydration? Most people don’t recognize dehydration until they are thirsty, at which point, it’s “too late” to beat dehydration and now you are fighting back to a hydrated state.  Dehydration occurs most… Continue reading »

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