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Our Athletes

AnneThumb

Anne

“…My journey started about two years ago when my husband introduced me to the basic fundamentals of Crossfit. We have a gym of our own, however as stubborn as I am, I wouldn’t listen to a damn thing he said. I was embarrassed that I couldn’t lift any weight, I hated “the Snatch” and I […]

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Derek

“…I had my first exposure to CrossFit in 2007. I had been doing the typical bodybuilding style programming, which I took mostly out of the pages of different fitness magazines. I had always taken my fitness seriously, however I knew that there was something lacking. A shoulder injury that lingered for most of 2006 made […]

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Today's Training

07.07.2015

11693842_905453529500647_777217431608759828_nWarm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: American KB Swing Strength
Complete the following sets/reps of American KB Swings every minute on the minute for 10:00.
1st minute: 10 reps
2nd minute: 15 reps
3rd minute: 20 reps
4th minute: 25 reps
5th minute: Rest
6th minute: 10 reps
7th minute: 15 reps
8th minute: 20 reps
9th minute: 25 reps

Notes: Athletes may move to a heavier KB after the 25 rep set if so desired. Work sets should be complete unbroken when possible.

Post scores to comments.

“Starbucks Inflation”
Complete as many rounds/reps as possible in 15:00 OF
5 x Push/Split Jerk (135/95lbs)
15 x GHD/Abmat Sit-ups
45 x Double-unders

Skill Development
I. Handstand Push-ups 5 sets of 5 reps
II. Stinkbugs 5 sets of 10 reps
or
I. Complete 5-8 Handstand Walks/Accumulate 60ft of travel distance inverted

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