January 7, 2020

CrossFit Warm Up:Wrist/Shoulder Prep – coaches choice 3rds – 10:00 cap 5 Jefferson Curls 10 Vertical Med Ball Toss 10/side Side Plank Rotation 5 Clean & Jerks (Build) Strength: Low Hang Power Cleans 5 x 5 (Build) WOD: “Grace” 30 C&J For Time (135/95) *Compare to 2.20.19* Barbell Close Grip Bench 5×5 build Incline DB…

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February 20, 2019

Warm Up:3rds1:00 Deadbug10 RDL – Build 8-6-4 Clean & Jerk (Hip-Hang-Full) (Build) Deadlifts (Build) Strength: DeadliftLevel 1: 1 x 5 (+10lbs)Level 2: 4 x 6 (Build)*Heavier than 2.8.2019* WOD: “Grace”30 Clean and Jerks (135/95)*Compare to 9.22.2017*

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September 22, 2017

Warmup: PA Clean Warmup x 2 :10 Super Friend + 4 Thrusters x 3 (Build) 3-position Squat Clean x 3 (Build) Strength: Clean Level 1: Technique / Heavy 3 Level 2: 4 x 2 (Build) WOD: Choose your own Adventure A) “Grace” 30 Clean and Jerks *Compare to 2.21.17* B) 4 Rounds 8 DB Pullovers…

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February 21, 2017

Don’t forget Friday is the beginning of Friday Night Lights for the CrossFit Open.  If you are planning to participate be sure to have your money in by Friday.  P.S. don’t let your schedule preclude you from participating – we’ll figure it out. CrossFit: Warm Up: Wrist/Shoulder DROM PA Clean Warmup x 3 *Childs Pose…

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February 12, 2014

I would like Uncle Russ and Travis to complete the WOD today like this…with some strong eye contact. Strength: Clean & Jerk 3RM  WOD: “Grace” 30 Clean & Jerks (135/95)  

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