Monthly Archives: October 2017

Tuesday, October 31 Gym Open @ 6:15am

PREPARATION: Row 400m or Airdyne for 2 minutes Ski Erg for 2 minutes 5 rounds of the 3-position Snatch with bar STRENGTH: Every 2 minutes, for 6 minutes (3 sets): 3-Position Snatch @ 65-70% (high hang, mid-patella, floor) Take 20 … Continue reading

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Monday, October 30 Gym Open @ 5:15pm

Listen to this exceptional podcast interview by Chris Cooper with Greg Glassman, CEO and Founder of CrossFit: https://www.stitcher.com/podcast/twobrain-radio?refid=stpr PREPARATION: run 2 laps 10 Thrusters with bar 10 Push Press with bar 8 Push jerk with bar 6 Split Jerk with … Continue reading

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Friday, October 27 Gym Open @ 6:15am

PREPARATION: Row 300m 10 Floor Press @ 95/55 10 Rope Rows STRENGTH: Bench Press as follows: 5 reps @ 40% 4 reps @ 50% 3 reps @ 65% 2 reps @ 75% 1 rep @ 85% 1 rep @ 90% … Continue reading

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Thursday, October 26 Gym Open @ 6:15am

Shiza Minelli – things are heating up… This is to be done at some point in your day if you have been following along with the Squats… PREPARATION: row 240m 10 RDL with DBs hang from Pull Up bar for … Continue reading

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Wednesday, October 25 Gym Open @ 6:15am

PREPARATION: 250m on Ski Erg 300m on Airdyne 5 reps of Hang Clean +Clean + Jerk with bar 5 reps of Hang Clean + Clean + Jerk with 65/45 STRENGTH: E2MO2M, for 6 minutes (3 sets): 1 rep of Hang … Continue reading

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Tuesday, October 24 Gym Open @ 6:15am

  PREPARATION: Row 27 Calories 10 High Hang Power Snatch with bar 8 Hang Power Snatch with bar 6 Split Snatch with bar STRENGTH: Every 90 seconds, for 4 and 1/2 minutes (3 sets): 1 rep of High Hang Snatch  … Continue reading

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Monday, October 23 Gym Open @ 5:15pm

Just a reminder that the Heroes Homage event is coming up quickly November 11 @ 4:00 in the weight room we will nail down a sign up scenario tonight PREPARATION: Run 1 lap 20 Air Prisoner Squats 10 Pause Squats … Continue reading

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