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Training for Wednesday, September 19th

Warm Up Group Circle 2 Rounds 10 Single Leg Hinges (5 each leg) 1 Clock Lunge Each Direction 2 Rounds 7 Hang Power Cleans 7 Gymnastics Squats (feet together) 5

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Training for Tuesday, September 18th

Warm Up Group Circle 2 Rounds 6 Ring Rows 6 Alternating Lunges 1 Wall Walk 6 Bar Kips 6 Alternating Lunges 1 Wall Walk Pressing Strength Work 1-Arm Standing Arnold

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Training for Monday, September 17th

Warm Up #1 Group Circle Class Goes to the track together for line drills Workout #1 1-Mile Time Trial *Non Runners: 2.7 mile Assault Bike Warm Up #2 PVC Snatch

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Training for Saturday, September 15th

West Side Comp is on at 7:30 today! Workouts below πŸ™‚ Every Saturday at 9:00 is Community Day! Workout of the Day In Teams of 4 For Time Big Block

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Training for Friday, September 14th

The CrossFit Games Team Series begins next week, so we’re going to practice some Partner workouts today!!! Warm Up Group Circle 3 Rounds with Partner 5 Blank Bar Power Snatches

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Training for Thursday, September 13th

Warm Up Group Circle 2 Rounds 5 Inchworms with Push Up 10 Hollow Tuck Ups 2 Rounds 5 Hang Power Cleans 5 Front Squats 5 Push Jerks Leg Strength Front

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Training for Wednesday, September 12th

Warm Up Group Circle 1:00 High Plank Hold 3 Rounds 5 Beat Swings 5 Jumping Ring Dips 5 KB High Pulls each side Gymnastics Skill Work Ring Dips and Support

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Training for Tuesday, September 11th

Warm Up Group Circle 4 Round Partner Row *Partner 1 Rows 10 Strokes while Partner 2 Holds the bottom of the air squat *10 Strokes should become more powerful from

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Training for Monday, September 10th

Warm Up Group Circle PVC Mobility and Snatch Drills Blank Bar Snatch Progressions Weightlifting Skill Tall Snatch Sets of 3, climbing if able to do so without cheating the movement

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Training for Saturday, September 8th

West Side Comp is on at 7:30 today! Workouts below πŸ™‚ Every Saturday at 9:00 is Community Day! Workouts of the Day With a Partner (Coach can start half the

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