Nov
30

Wednesday Form:

Squat performance points…heels, knees back tracking over toes, lumbar curve. Flexibility, mobility, core strength, and practice! KTE…K…to…E. Nice rep!

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Nov
29

Last CTF Individual Workout this week.

Big, crazy action!  That’ll bring out the dragonslayer in ya!

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Nov
29

Tuesday Attitude: Livin’ large!

“Live as if you were to die tomorrow. Learn as if you were to live forever.” -Ghandi WE HAVE A TIE FOR WEEK 4! 1ST PLACE IS SHARED BY TEAM: MELISSA HAZLETT, DON SNYDER, MIKE KUHN & KELLY O’SHEA WITH TEAM:JORDAN HOTTENSTEIN, KRISTEN GERHARD, BRIAN WILLIAMS, LAURA SNYDER. Their average time was 6:05 2nd Place:… Continue reading »

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Nov
28

Monday “Did you know…?” Going no-meat is Rare…

and going Rare is better than Well Done.  “The men who preferred their burgers well-done had double the cancer risk, while those who liked them medium (or rarer) had a negligible increase in risk — just 12 percent.” see CNN review here PAHs created when charring meat are the same as in car exhaust and cigarette smoke.… Continue reading »

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Nov
26

Last minute update

Really last minute update: 1030AM: Sunday Special Nov 27 3PM: Sunday Nov 27 Capture the Flag Teams OR WOD (if anyone needs a workout, WOD available while Teams complete their CTF workout….open to anyone)

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Nov
26

Capture the Flag Team Workout 2

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Nov
24

Thankful…

to know such tremendous CF people! Fast action AMRAPs! 1) Supermans, Rocket Jumps, 1leg B&T, Vtwist 2) KTE, 1arm punch, B&T Tuck Jump, Ring PU 3) Box Jump, Plankwalk, Lsit, B&T Scissor 4) Swing, Goblet Squat, Combo Cr, Burpee End: BC/Broad Jump Drill, Run 400, 200, 150m Weekend Schedule: Black Friday: 530a, 930a Saturday: 830a… Continue reading »

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Nov
24

Happy Thanksgiving.

Wishing you a happy, healthy, peaceful Thanksgiving with family and friends.

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Nov
23

Wednesday Form: Form of Persistence

“The most essential factor is persistence - the determination never to allow your energy or enthusiasm to be dampened by the discouragement that must inevitably come.” -JW Riley Squats, Cleans, DL, Swing, Kips, Double Unders, HSPU, Running…whatever….learn the form and then have stick-to-it-ness! (BTW, if the pic isn’t doin’ it for you, ask Dan-Oh for… Continue reading »

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Nov
22

Tuesday Attitude: Future looks bright.

“Give thanks for unknown blessings already on their way.” (Native American saying)

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