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Monday 2.11.13

Special thanks to everyone who came out to our Grand Re-Opening this weekend! It was great!! Let’s have another awesome week. 1. 1000m row for time. 2. AMRAP 9: 12 Deadlift (275,185) 24 Pullups 36 Walking Lunges Post time for part 1 and rounds for part 2. Beyond the whiteboard is back and up to […]

Monday February 11th 2013 O-Lifting Week 1

Strength Back Squat 1×10@60% 1×8@70% 1×6@75% 1×4@80% Snatch from high blocks at hip hight 7×3 @ light load Rest 60sec Pressing Snatch 5×3 @ light load Rest 60sec Push Press 3×5 @ Heavy as Possible Rest 90sec *light loads should be 60% or less, these are form work loads Moderate loads are from 60-85%, these […]

New Olympic Lifting Cycle Starts February 11th!!!

The 12 week Olympic Lifting Class will begin a new cycle and is now being offered at two times: Monday and Wednesday- 11am or 6:20pm. This is a great opportunity to focus on improving your snatch and clean and jerk, thereby getting stronger at other lifts as well. The 11am class will be taught by […]

Wednesday 2.6.13

Happy Wednesday! Great job everyone on yesterday’s killer WOD. That was a long one! The 7 o clock class exploded with over 20 people out of nowhere! It was awesome!! Here’s Crowder briefing the WOD to the huge group!! OTMx20 Odd: 5 Deadlifts (climbing) Even: 50 Double Unders

Monday February 4th 2013 O-Lifting Week 12

Testing 12min to find 1RM Back Squat 10min to find 1RM Push press 8min to find 5 RM Dead Lift 4min to find Max hight Box Jump 2min to Row as Far as Possible -THEN- Conditioning AMRAP 2min 5 push ups UB 1min rest AMRAP 2min 5 pull ups UB 1min rest AMRAP 2min 10meter […]

Monday 2.4.13

Happy Monday! Let’s get after it today! Seven Rounds in Heaven 7 Rounds: 7 OHS (95,65) 7 Burpee Box Jumps (20)

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