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1/1/15 Happy New Year!!!

Mobility:  Hip or Shoulder Mobility on your own BEFORE class. Skill Practice Warm Up:  Spend 10 minutes working up to a challenging 1 rep Push Press or Deadlift. Workout:  Fitness Rating – Year [...]

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12/31/14 WOD “Fran”

Mobility:  Shoulder Mobility. Skill Practice Warm Up: None Strength Workout: Power Snatch 6 x 2 (6 sets of 2 reps “across,” the same weight for all sets) This is the 2nd session in our new Power [...]

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12/29/14 WOD “New Blue”

Mobility:  Hip & Ankle Mobility. Spend a little extra time on mobility if you are going to attempt some ‘New’ weight and spend a bit more time lifting so that everyone can cheer each other [...]

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12/27/14 WOD

Mobility:  Hip Mobility. Skill Practice Warm Up: None Strength Workout: Front Box Squat 6 x 3 (6 sets of 3 reps “across,” the same weight for all sets) This is the 12th session of the Front Box [...]

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12/26/14 WOD “Jade”

Mobility:  Shoulder Mobility. Skill Practice Warm Up: None Strength Workout: 7 x 1 Power Snatch (7 sets of 1 reps “across,” the same weight for all sets) Super Set: 7 x 4 Single Arm Ring Row [...]

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12/24/14 “12 Days of Christmas”

  “12 Days of Christmas” 1oom Run2 Goblet Squat (53/35)3 HSPU4 Pullups5 Burpees6 KB Swing (55/35)7 Wall Ball (20/14)8 Box Jump Over (24″/20″)9 Hand Release Pushups10 Front Squats (95/65)11 [...]

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12/23/14 “Decreasing Helen”

Mobility: Ankle Strenght/Skill:  5 Reps of the barbell Complex: 1 Power Snatch 1 Overhead Squat 1 Hang Squat Snatch 1 Full Squat Snatch Start Very light and adjust the load each Rep (keep the [...]

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12/22/14 WOD “Hot Steel”

Mobility:  Hip Mobility. Skill Practice Warm Up:  None. Workout: Front Box Squat 7 x 1 (7 sets of 1 reps “across,” the same weight for all sets) This is the 10th session of the Front Box Squat [...]

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