Friday 05/27/160

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Sexy momma after 4wheel ride in Costa Rica (and a grumpy Cap in the background, he’s actually happy, that’s how he shows joy)

Workout of the Day
3 Rounds
30 Flutter Kicks
10 Bird Dogs (10 one side then 10 on the other side)
1 Minute Plank on elbows
then
3 Rounds
75 Double Unders
50 Alternating lunge
6 Wall Walks

Post your scores to the Whiteboard.

Thursday 05/26/160

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Wheezy graduating his first gymnastics class

Workout of the Day
Strength/Skill – Squat Snatch – 15 Minutes to work up to a 1RM or work on the skill
then
22 Minute AMRAP
Even Minutes – 8 Box Jumps (24/20)
Odd Minutes – 2 Snatch @90% 1RM

Post your scores to the Whiteboard.

Wednesday 05/25/160

 

 

downloadWorkout of the Day
Deadlift – 4×3 – Increase weight each set – perfect flat backs
then
5 Rounds
10 Deadlift (205/125)
10 Pullups
Run Around Building

Post your scores to the Whiteboard.

Tuesday 05/24/160

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Coach Kelli, bringin home the bacon!

Workout of the Day
Front Squat
Find your 1 rep max.
Within 15 Minutes
then
AMRAP 5 Minutes
10 Wallballs (20/14)
10 Toes to bar
rest 2 Minutes
As many toes to bar as possible in 2 Minutes
rest 1 Minute
As many Wallballs as possible in 3 Minutes

*Score total reps combined

Post your scores to the Whiteboard.

Monday 05/23/160

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– Kristy

Workout of the Day
Open Skill Day – 15 min to work on a skill
then
400M run
21 Power Cleans (115/75)
Run Around Building
21 Shoulder to Overhead (115/75)
400M run
15 Power Cleans
Run Around Building
15 Shoulder to Overhead
400M run
9 Power Cleans
Run Around Building
9 Shoulder to Overhead

Post your scores to the Whiteboard.

Friday 05/20/160

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Workout of the Day
Mobility for 15 Minutes
then
7 Rounds
20 Kettlebell Swings (24/16)
12 Pusups
Carry Kettlebell around the build

Post your scores to the Whiteboard.

Thursday 05/19/160

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A hat

Workout of the Day
Skill/Power – Squat Clean – 15 Minutes – if you are more proficient at this movement, work up to a 1RM otherwise work on the skill of this movement
then
2 Rounds
20 Squat Cleans (135/95)
25 Chest to Bar Pullups
Run 400m

Post your scores to the Whiteboard.

Wednesday 05/18/160

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Gerard

Workout of the Day
Open Skill day – 15 Minute to work on a skill
then
3 Rounds
75 Double Unders
20 Toes to bar
20 Burpees

Post your scores to the Whiteboard.

Tuesday 05/17/160

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Co-First Place winners at the annual CF Encounter Spring Fling In-House Comp!

Workout of the Day
10 Minute EMOM – 2 Power Snatch @80% 1RM PS
then
10 Minute AMRAP
10 Power Snatch (95/65)
10 Box Jumps (24/20)

Post your scores to the Whiteboard.

Monday 05/16/160

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Darcy and Kristi – power couple!

Workout of the Day
Fight Gone a Little Worse
5 Rounds
1 Minute Row
1 Minute Situps
1 Minute Wallballs
1 Minute Pullups
1 Minute Pushups
1 Minute Rest

Post your scores to the Whiteboard.