Monthly Archives: June 2018

Saturday, June 30 Gym Open @ 7:00am

PREPARATION: Row 500m 8 DB High Hang Power Cleans 6 DB High Hang Cleans 4 DB Hang Cleans 2 rounds of the “Big Clean” complex with bar STRENGTH: 6 rounds of the “Big Clean” complex: High Hang Clean + Hang … Continue reading

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Friday, June 29 NO CLASS TODAY:(

Sorry, due to Grandpa duties,  I will not be able to open on Friday… I will be open Saturday morning at 7:00am Monday night @ 5:20pm as usual  

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Thursday, June 28 Gym Open @ 6:15am

Quote is by Bedros Keuilian PREPARATION: Row 600m 10 Good Mornings with bar 10 Inchworms 10 reps of Bridged Med Ball catch and toss to partner 10 reps of Rubber Band-resisted Deadlifts STRENGTH: EMOM, for 3 minutes (3 sets), Deadlift … Continue reading

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Wednesday, June 27 Gym Open @ 6:15am

PREPARATION: Row 300m 5 reps of Complex: Hang Power Clean +Power Clean + Hang Squat Clean + Squat Clean @ 65/35 STRENGTH: 1 set of 5 reps of Hang Power Cleans @ 60% 1 set of 4 reps of Hang … Continue reading

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Tuesday, June 26 Gym Open @ 6:15am

PREPARATION: Row 500m Snatch warm up 6 Snatch Pulls 6 Snatch High Pulls 4 more of each above with more weight STRENGTH: 8 rounds of: Halting Snatch Deadlift + Snatch Pull + Power Snatch REST as needed between sets Met-Con … Continue reading

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Friday, June 22 Gym Open @ 6:15am

PREPARATION: 550m Row 15 Seated DBell Press 12 DBell Rows STRENGTH: Bench Press as follows: 7 Sets of 3 @ heavier each round REST as needed between sets start @ 55% Dumbbell Bent Over Rows 3 Sets of 10 Dumbbell-Weighted … Continue reading

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Thursday, June 21 Gym Open @ 6:15am

https://journal.crossfit.com/article/all-in-brent-fikowski PREPARATION: Row 500m 10 Single Leg Deadlifts 10 Seated Good Mornings 10 Opposite Toe Touches STRENGTH: Deadlifts as follows: 1 set of 8 reps @ 50% 1 set of 5 reps @ 65% 1 set of 5 reps @ … Continue reading

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