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Training for Wednesday, July 1st

Training for Wednesday, July 1st

Group Circle   Warm Up   Strength Alternating Tabata Hollow Rocks (Rocking ONLY if your hollow body position is GOOD! Must be Coached approved) Superman


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Training for Tuesday, June 30th

****July 4th Weekend Schedule: Friday 9am and 10am classes Saturday and Sunday Closed! An outdoor workout suitable for the beach or back yard will post


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Training for Monday, June 29th – End of Testing Month

Group Circle   Warm Up Small Block -then- 15 Jumping Squats 25 Mountain Climbers 15 Jumping Squats 25 Mountain Climbers 1:00 Squat Hold   Strength


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Training for Saturday, June 27th

West Side Comp @ 7:30AM Jason’s 36th Birthday WOD!! Buy In: 136 Double Unders -then- 3 Rounds for Time: 3 Rope Climbs 3 Bar Muscle


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Training for Friday, June 26th

Group Circle   Warm Up   Strength 15 ┬áminutes to find 1RM Clean and Jerk   Workout of the Day “DT” 5 Rounds for Time:


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Training for Thursday, June 25th

CFWS   Group Circle   Warm Up   Strength 20 minutes to make up 1RM Snatch or 4s x 2r HEAVY Snatch Balance from the


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Training for Wednesday, June 24th

Group Circle   Warm Up   Strength 20 minutes to complete Snatch 1 RM. Minimize misses to 3-5 attempts.   Workout of the Day “Elizabeth”


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Training for Tuesday, June 23rd

CFWS   Group Circle   Warm Up   Strength 15 minutes to either max up 3 Max Efforts at Strict Dead Hang Pull Ups or


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Training for Monday, June 22nd

Group Circle   Warm Up Run Big Block -then- 2 Rounds: 10 scap pulls 10 V ups 10 Iron Cross 10 Scorpions   Strength 15


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Training for Saturday, June 20th “ERIN’s 34th Birthday WODs”

West Side Comp @ 7:30am Death to the Birthday WOD 34 Double Unders -then- 34 Deadlift (135/95) 34 KB Swing (2/1.5) 34 Push Ups 34


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