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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Suzanne
      • Ali
      • Levi
    • Services
  • PRICING
  • Contact
  • Nutrition
  • Event Videos
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Winner is Steve

Alternative Athletics: 20 min AMRAP

4/30/2018

1 Comment

 
Warm up:
15-12-9
Pushups
Band Y Pull


​
20 min AMRAP
10 Bench Press @ 55%
10 Evil Wheel
10 Bottom Up Press


Recovery:
500-100
Meter Row
50-10
Sit Ups

First Galaxy without Dark Matter!

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1 Comment

Alternative Athletics: Descending

4/29/2018

1 Comment

 
Warm up:
3 Rounds
6 Back Extensions
15 Band Abducted External Rotation


10 - 1

Tire Flips
Handstand Pushup

Recovery:
2 Rounds
400 Meter Run
500 Meter Row

Here is a good article on tight hips from breaking muscle

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1 Comment

Weekly Update - 4/29 - 5/5

4/29/2018

0 Comments

 
4/29
10 - 1
Tire Flips
Handstand Pushup


4/30
20 min AMRAP
10 Bench Press @ 55%
10 Evil Wheel
10 Bottom Up Press


5/1
Find Your 1 Rep Max
Back Squat
then
2 min max double unders


5/2
4 Rounds
2 min Plank
12 Kneeling Half Moon @ 33% Snatch
30 Wall Balls @ 10% C&J


5/3
"Hamilton"
Three rounds for time of:
Row 1000 meters
50 Pushups
Run 1000 meters
50 Pullups


5/4
Alpine
6 Rounds
45 seconds max Push Jerk @ 55%
45 seconds max Ring Dips
3 min rest


5/5
Amateur FGB
1 min max Hammer Swings
1min max Thruster @ 55%
1 min max GHD Sit-up
1 min rest
0 Comments

CrossFit Hero: Small

4/28/2018

1 Comment

 
Warm Up:
21 - 15 - 9
Assault Bike Calories
50 - 100 - 150 feet
Bear-crawl


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U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.

"Small" - Dwell on it!
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box Jumps, 24" box
Run 800 meters

Recovery:
3 Rounds
15 Kettle Bell Swings
15 Wall Balls
1 Comment

Alternative Athletics: Tabata

4/27/2018

1 Comment

 
Warm Up:
2 Rounds
12Assault Bike Calories
6 Burpees



Tabata
8 Rounds

20 seconds Max Wall Balls 
10 seconds rest
20 seconds Max Horizontal Kettlebell Swing
10 seconds rest
20 seconds Max Jumping Lunge
10 seconds rest
​
Recovery:
400 Meter Run
25 GHD Sit Ups
400 Meter Run
1 Comment

CrossFit: Elizabeth

4/26/2018

2 Comments

 
Warm up:
3 Rounds
10 Pushups
15 Goblet Squat



"Elizabeth"
21-15-9 reps of:
Squat Cleans 135 / 95
Ring Dips

compare to 9/3/17



Recovery:
500 Meter Row
10 Body Blasters
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2 Comments

Alternative Athletics: 4 Rounds

4/25/2018

1 Comment

 
Warm Up:
9 - 6 - 3
Strict Pullup
18 - 12 - 6
Lunge



4 Rounds 
1 Legless Rope Climb or 3 Rope Climb
20 Weighted Box Step @ 40% BS
15 Deadlift @ 55%

Recovery:
40-10
Air Squats
Sit Ups
1 Comment

Alternative Athletics: Descend / Ascend

4/24/2018

1 Comment

 
Warm up:
3 Rounds

15 Band Y Pull
15
Band Face Pulls           


30 - 3
Hammer Swings
1 - 10
Rope Pull @ max shoulder press


Recovery:
2 Rounds
400 Meter Run
2:00 Plank Hold

Did you guys for get about this guy?  Here is how it ended up. . . 
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1 Comment

CrossFit Hero: Alexander

4/23/2018

1 Comment

 
Warm up:
21-15-9
Air Squats
Good Mornings

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Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

Alexander
5 rounds for time of:
31 Back Squat, 135 lb.
12 Power Clean, 185 lb.


​Recovery:
2 Rounds
20 Goblet Squats
20 Kettle Bell Cleans (10 each)
1 Comment

Weekly Update: 4/22 - 4/28

4/22/2018

0 Comments

 
4/22
Amateur FGB
3 Rounds
1 min max single leg box hops @ 40% max BJ
1 min Max Russian Twist
 at 33% Snatch
1 min max Ring Push Ups 
1 min Rest


4/23
Alexander
5 rounds for time of:
31 back squats, 135 lb.
12 power cleans, 185 lb.


4/24
30 - 3
Hammer Swings
1 - 10
Rope Pull @ max shoulder press 


4/25
4 Rounds 
1 Legless Rope Climb or 3 Rope Climb
20 Weighted Box Step @ 40% BS
15 Deadlift @ 55%


4/26
"Elizabeth"
21-15-9 reps of:
Squat Cleans 135 / 95
Ring Dips
compare to 9/3/17


4/27
8 Rounds
20 seconds Max Wall Balls 
10 seconds rest
20 seconds Max Horizontal Kettlebell Swing
10 seconds rest
20 seconds Max Jumping Lunge
10 seconds rest


4/28
"Small" - Dwell on it!
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box Jumps, 24" box
Run 800 meters
0 Comments
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