Monthly Archives: November 2015

12.01.2015

IMG_2203ANNOUNCEMENTS -Our December On-ramp begins TONIGHT! Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Coach's Choice II. 2-3 Rounds of :10 x Ring Support 10 x Hollow Rocks 10 x Air Squat (Wall Therapy) III. Mobility Impact/Focus: Strict Pull-up Ascension Ladder Every :30 for 8 minutes complete the prescribed rep load of Strict Pull-ups where the first :30 is 1 rep, the second :30 is 2 reps, the third :30 seconds is 3 reps, etc. Athletes are to climb as high up the rep ladder as possible within the :30 time limit. If/When failure to complete the workload occurs the athlete begins the following :30 effort at 1 rep again and proceeds from there until the ten minute time limit. Post scores to comments. "Not On A Whim" Row 500m 15 x Handstand Push-ups 25 x GHD Sit-ups 35 x Ring Dips 45 x GHD Sit-ups 55 x Push-ups 65 x GHD Sit-ups Post scores to comments. Skill Development Mobilize: try new stretches/techniques, foam roll, lacrosse ball, barbells, etc.
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Frosty Flourisher: January 9, 2016

Frosty Flourisher: January 9, 2016 @ CrossFit Free Details Event Divisions: Womens, Mens This competition is for the "up and coming" CrossFit Competitor. Think of it as a Scaled event, for those looking to step up their competition gain and test themselves. If you are a regular RX Competitor with higher skill sets; this is NOT a competition for you. Please check out our event in April following The Opens if that is the case. Workouts Designed for those who are participating in their first comp all the way to the athletes getting ready to move onto RX Competitions in the near future. Great day, lots of fun and an awesome experience for all. Join us! Register HERE
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Winter Weight Buffet: February 6, 2016

Winter Weight Buffet: February 6, 2015 @ CrossFit EverProven Join your comrades in the trenches or come provide moral support during the event's 5 max effort lifts: Snatch, Bench Press, Clean & Jerk, Back Squat, & Deadlift! Registration may be found through the actionable link HERE... Get some, FREAKS!
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Winter Warzone: December 12, 2015

Winter Warzone: December 12, 2015 Compete or come support your fellow athletes as they engage in this years Winter Warzone at CrossFit Earned. Registration and information link HERE. Details Event Divisions: Men's Scaled, Women's Scaled CrossFit Earned is hosting a SCALED ONLY competition!! Mark your calendars!!! Capping registration at 50 athletes per division - Mens/Womens. Spread the word and lets have some fun! Standards(some may be added, none will be removed/modified): Be able to Row/Run Power Clean (95/65) for reps Shoulder to Overhead (95/65) for reps Wall Balls (14/10) to 10' Target Abmat Sit Ups Single Unders Front Squat for max load Lateral Burpees Box Jumps (24''/20) for reps
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11.30.2015

IMG_4288ANNOUNCEMENTS -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Speed Rope 2:00 II. 2-3 Rounds of 5 x Hindu Push-ups 7 x 'American' KB Swings 10 x Overhead Squat (PVC) III. Mobility Impact/Focus: Overhead Squat Warm up with 3 sets x 5 reps before completing the following workload. Increase weights with each set as form allows. Overhead Squat 5-5-5-5 Post loads to comments. "Open WOD 13.2" Complete as many rounds/reps as possible in 10:00 of 5 x Shoulder-2-Overhead (115/75) 10 x Deadlift (115/75) 15 x Box Jumps (24/20) Post rounds/reps completed to comments.
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10.27.2015

holbrookANNOUNCEMENTS -Friday: Hero WOD. Heats starting at 10am & 11am only. -Saturday: Regular Open Gym from 9-11am -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends! Warm-up Drills *Individual Warm-up and Mobility "Holbrook" Ten rounds, individually timed of 5 x Thrusters (115/85lbs) 10 x Pull-ups Sprint x 100m Rest 1:00 Notes: US Army Captain Jason Holbrook, 28, of Burnet, TX, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based out of Fort Bragg, NC, was killed on July 29th, 2010 in Tsagay, Afghanistan when insurgents attacked his vehicle with an improvised explosive device. He is survived by his wife Heather Holbrook and his parents Joan and James Holbrook. Post scores to comments. Skill Development Mobilize, Fuel, Rest, Fuel, Heal...
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11.25.2015

12294919_970649969647669_7610100140359571392_nANNOUNCEMENTS: Thanksgiving Week Hours Wednesday: Normal AM Classes Noon 5:30pm (ONLY PM CLASS) Thursday: Closed Friday: Hero WOD. Heats starting at 10am & 11am only. Saturday: Regular Open Gym from 9-11am -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell your friends! Warm-up Drills I. Row 500m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC OH) 25ft Crab Walk 25ft Bear Crawl 25ft Inchworms 25ft Spider Lunges 10 x Leg Swings 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Power Snatch EMOTM Warm up as needed before completing the following workload every minute on the minute for 12:00. 6:00 of 2 x Power Snatch 6:00 of 1 x Power Snatch Post loads to comments. Impact/Focus #2: Back Squat 5RM Warm up using 3 sets x 5 reps before working to establish a 5-rep maximum effort for Back Squat. Back Squat 5-5-5-5-5 Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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11.24.2015

IMG_1412ANNOUNCEMENTS: Thanksgiving Week Hours Wednesday: Normal AM Classes Noon 5:30pm (ONLY PM CLASS) Thursday: Closed Friday: Hero WOD. Heats starting at 10am & 11am only. Saturday: Regular Open Gym from 9-11am   Warm-up Drills I. Speed Rope 2:00 II. 12-9-6 reps of Thrusters (45/30lbs) American KB Swings (24/16kg) OR II. Coach's Choice III. Mobility Impact/Focus: Push/Split Jerk Warm up as needed (3 sets x 5 reps each) before completing the following workload. Push/Split Jerk 3-3-3-3-3 Post loads to comments. "Mashed Taters" 20 x Thrusters (95/65lbs) 20 x Bar Facing Burpees 20 x Russian Twists 20 x Pull-ups 20 x Pistols (each leg) 20 x American KB Swings (32/24kg) 20 x Windshied Wipers (95/65lbs) 20 x Medicine Ball Cleans (40/20lbs) Skill Development I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. II. Muscle-up Transitions (Choose one): a. 5 sets of 3 reps x Transition Negatives b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted) c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
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11.23.2015

12247055_968893019823364_2356116911986305784_nANNOUNCEMENTS -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Row 2:00 II. 2-3 rounds of 10 x KB Swings 10 x Hollow Rocks 10 x Overhead Squat (PVC) III. Mobility Impact/Focus: Overhead Squat Warm up as needed before completing the following workload of overhead squat. Overhead Squat 3-3-3-3-3 Post loads to comments. “Persistence Hunting” Complete as many reps/meters as possible for each movement within the time allotted 5:00 x Ground-2-Overhead (lbs) 4:00 x Row (meters) 3:00 x GHD/Abmat Sit-ups 2:00 x Wallball (20/14lbs) 1:00 x Box Jumps (24/20”) Notes: Ground-2-Overhead is any way possible (Clean and Jerk/Snatch Variations) where athletes may pick any of the following weights in an attempt to take the most lbs through the predetermined range of motion in the time allotted: 65/95/115/135/155lbs. Post method, lbs, meters, reps to comments.
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11.20.2015

12239910_968164289896237_4911308740750080108_nANNOUNCEMENTS -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Speed Rope 2:00 II. 2-3 rounds of :15 x Ring/Static Support 4 x Turkish Get-ups (2L/2R) 8 x Medicine Ball Cleans III. Mobility Impact/Focus: Clean Following movement review, warm up as necessary to complete the following workload. Clean 1-1-1-1-1 Notes: This is not a 1RM Clean, athletes should work to within a heavy weight that would be doable for a double. The focus should be speed under the bar and not a maximum load. Post loads to comments. "Double XP" Complete as many rounds/reps in 12:00 of 2 x Turkish Get-ups 10 x Ring Dips 15 x Ground-2-Overhead (45/25) Post rounds/reps completed to comments.
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10.19.2015

IMG_3789ANNOUNCEMENTS -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Row 500m II. 10* Fundamentals x 5 reps each The Squat Series… -Air Squat, Front Squat, Overhead Squat, Back Squat The Press Series… -Press, Push Press, Push Jerk The Deadlift Series… -Deadlift, Sumo Deadlift High-Pull, Clean (Full) III. Mobility       “Fight Gone Bad!” (Paleo Re-Test #5) 3 rounds for total points of 1:00 x Wallball (20/14lbs) 1:00 x Sumo Deadlift High-Pull (75/55lbs) 1:00 x Box Jump (20/16”) 1:00 x Push Press (75/55lbs) 1:00 x Row (Kcal) Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. Post scores to comments. Skill Development I. Mobility addressing execution of the Pistol a. 4 sets of 10 pistols, each leg, scaled as necessary II. General Mobility and Maintenance a. Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. b. Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. c. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
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11.18.2015

IMG_3769Mark has put up a donation box for Becket Family of Services to help collect food and non-perishable items to families in need. As we approach the holiday season please feel free to donate to this great cause! ANNOUNCEMENTS -Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends! Warm-up Drills I. Row 500m II. 6:00 Dynamic Warm-up Jog->Run High Knees Butt Kick Grapevine Pike Walk Etc... III. Mobility Impact/Focus #1: Press 1RM (Paleo Re-test #4) Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Press. Press 1-1-1-1-1 Post loads to comments. Impact/Focus #2: Snatch Complex Against 15:00 clock, warm up as needed before working to establish a maximum effort in the following snatch complex. Snatch + Hang Snatch (above knee) + Overhead Squat Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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11.17.2015

IMG_1500“Bodily haste and exertion usually leave our thoughts very much at the mercy of our feelings and imagination.” --George Eliot, Adam Bede Warm-up Drills I. Coach's Choice II. 2-3 rounds of 5 x Deadlift 5 x Barbell Row 5 x Power Clean 5 x Front Squat 5 x Press III. Mobility Notes: 45/35lb barbells.     “Gracey-Poo” (Paleo Re-test #3) Complete for time 10 x Clean & Jerks (135/95lbs) Run 200m 10 x Clean & Jerks (135/95lbs) Run 400m 10 x Clean & Jerks (135/95lbs) Run 200m 10 x Clean & Jerks (135/95lbs) Run 400m Post times to comments. Skill Development: Inversion Clinic Work through handstand skill training options below (get creative, have fun) -Handstand Review -Weight transfers -Shoulder taps (same hand/same shoulder, alt. hand must touch shoulder each rep) -Handstand Walks x Distance Notes: Athletes should focus on getting more comfortable in handstands. This will prepare athletes for free standing handstands, handstand push-ups and handstand walks. The last set is to try and do as many as possible before coming down (Hint: the faster you go the more you’ll get).
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11.16.2015

FullSizeRender-18 Congratulations and thank you to everyone that participated in the Three Wise Men Veterans Day WOD. CrossFit New Hampshire finished 3rd in the country with 93 athletes registered! We couldn't be more proud of you all for supporting such an important cause. Warm-up Drills I. Run 200m II. 2-3 rounds of 5 x Pull-ups 7 x Push-ups (CFGS) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat 1RM (Paleo Re-Test #1) Athletes will warm up with 3 sets x 5 reps each before working up to establish new 1RM Back Squat. Back Squat 1-1-1-1-1 Post loads to comments. “Tabata This!” (Paleo Re-Test #2) Tabata x Row Rest 1 minute Tabata x Squat Rest 1 minute Tabata x Pull-up Rest 1 minute Tabata x Push-up Rest 1 minute Tabata x Abmat Sit-up Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement. Post scores to comments.
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11.13.2015

MrJoshua-th "True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others at whatever cost." -Arthur Ashe Warm-up Drills I. Run 200m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Spider Lunges 25ft Inchworms 25ft Pike Walk 25ft Lateral Lunges III. Mobility "Mr. Joshua" Complete 5 rounds for time of Run 400m 30 x GHD Sit-ups 15 x Deadlift (250/175) SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki. Post times to comments. Skill Development I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. II. Slay Goats
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11.12.2015

IMG_3518Dear CFNH, Thank you to everyone for making this Veteran's Day a truly special experience. We are proud to be among those who find a shared purpose alongside their peers in honoring our special few; those who made the ultimate sacrifice out of a devoted love for their country. “No greater love than this, that he lay down his life for his friends.” Warm-up Drills I. Run 200m II. Coach’s Choice III. Mobility Impact/Focus: Push/Split Jerk EMOTM Every minute on the minute for 12:00 complete the following Push/Split Jerk workload; progressing as depicted below with weights beginning at 50% of 1 rep maximum load. Athletes will be encouraged to increase the load every few sets as form permits. 00:00-1:00 x 3 reps 01:00-2:00 x 3 reps 02:00-3:00 x 3 reps 03:00-4:00 x 3 reps 04:00-5:00 x 2 reps 05:00-6:00 x 2 reps 06:00-7:00 x 2 reps 07:00-8:00 x 2 reps 08:00-9:00 x 1 rep 09:00-10:00 x 1 rep 10:00-11:00 x 1 rep 11:00-12:00 x 1 rep Post scores to comments. “Abattoir” Complete 8 Rounds of the following three movements at work/rest intervals shown below :30 x 1-arm DB Snatch (alt.arms) :15 x Rest :30 x Double unders :15 x Rest :30 x Thrusters (75/55lbs) :15 x Rest Notes: Athletes are attmempting to generate the maximum number of repetitions possible during each work interval. A work to rest ratio of :30 x :15 rest will continue this rotation between exhaustion and maximal physical exertion until a total of 24 intervals have passed (12:00 of work out of 18:00 total). Post scores to comments. Skill Development I. Mobility -Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. -Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them. -Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. II. Slay Goats
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11.11.2015

Screen Shot 2015-11-10 at 10.01.44 PM"After the September 11th attacks on our country, Jeremy joined the Navy and became a SEAL. Ben already in the Army became a member of the legendary Green Berets. Beau followed his brothers and joined the Marine Corps Infantry. Together they served over 1,600 days in Iraq and Afghanistan. Tragically Jeremy was killed by a suicide bomber in Afghanistan on December 30, 2009. Just over two years later, Ben was killed in a firefight in Afghanistan. Beau remains on active duty in the United States Marine Corps. Memorial Day is the day we honor those who gave their life in combat—veterans like Jeremy and Ben Wise who gave that “last full measure of devotion.” Veterans Day is the day we honor all who served and continue to serve. Those like Beau who come home and deal with the legacy of war on a daily basis. The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling. We will raise awareness of the problems our veterans face and provide direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them." Warm-up Drill I. Run 200m II. 2-3 Rounds of 10 x Push-ups (CFGS) 10 x KB Sumo Deadlift High-Pull (24/16kg) 10 x Walking Lunges (Samson Stretch) III. Mobility "Three Wise Men" 2015 Veteran's Day Hero WOD Tribute "Jeremy" AMRAP in 4:00 of 5 x Hang Snatch (*See Below) 10 x Burpees Over the Barbell Rest 2:00, then... "Ben" AMRAP in 4:00 of 10 x Power Cleans (*See Below) 20 x Pull-Ups Rest 2:00, then... "Beau" AMRAP in 4:00 of 15 x Box Jump-Overs (24/20'') 30 x Wallball (20/14lbs) Notes: *Weight classifications are Elite = 185/125lbs, RX = 135/95lbs, and Scaled = 95/65lbs. Box Jump Overs are 24/20'' with scaling to Step-Overs as an option if necessary. Post scores to comments, and thank you so much for participating with CrossFit New Hampshire during this special event.
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11.10.2015

FullSizeRender"Show me a thoroughly satisfied man and I will show you a failure." --Thomas A. Edison ANNOUNCEMENTS: -All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time. -Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE) Warm-up Drills I. Row 2:00 II. 2-3 rounds of :20 L-Sit Hold (Rings/Matadors) 7 x KB Swings (24/16) 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Rowing Intervals Complete the following max effort rowing intervals 5 Rounds of Row 350m Rest 1:00 Post scores to comments. "Fuel the Fire" 5 Rounds, each individually timed. Rest 2:00 between efforts. 20 x 'American' KB Swings (24/16) 20 x Abmat Sit-ups Post scores to comments. Skill Development I. Mobility II. Muscle-up Training: A. 3 sets of 10 reps x Muscle-up Transitions (assisted as needed) B. 4 sets of 3 reps x Negative Muscle-ups (Low Rings, L-sit Position) III. Muscle-up, Ring Dips & Support Training: 3 Rounds (rest as needed between efforts) Muscle-up x 1 Ring Dip to max depth with :02 hold at bottom x 2 Ring Support (w/turn out) x :15 Ring Dip to max depth with :02 hold at bottom x 2 Muscle-up x 1
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11.09.2015

11540405-21599366-thumbnailANNOUNCEMENTS: -All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time. -Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE) Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Hollow Rocks 7 x Push-ups 10 x Wallball (20/14) III. Mobility Impact/Focus: Front Squat Warm up as needed (3 sets x 5 reps) before completing the following workload. Front Squat 3-3-3-3-3 Post loads to comments. #Sweat4Vets How many push-ups can you do in 10 seconds?? Find out more information HERE. "JT" Complete 21-15-9 reps of Handstand Push-ups Ring Dips Push-ups In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan last week. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor Post time to comments.
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11.07.2015

logo-liftoff-powered-by-rogueSavage Saturday Open Gym Training 9-11am I. Make-up WODs and Goat Slaying II. Olympic Lifting  III. CrossFit Lift-Off WODs a. Establish 1RM Snatch b. Establish 1RM Clean & Jerk c. Complete as many rounds/reps as possible in 12:00 of 3 x Snatch (135/95lbs) 6 x Clean & Jerk (135/95lbs) 9 x C2B Pull-ups 54 x Double-unders Post scores to comments/leaderboards (competitors).
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11.06.2015

12196261_962669117112421_3208456533921807032_n We are excited to announce the news of a future CFNHer! Small Fry (now to be referred to as Small Fries as she's now WODing for two) is expecting!! Congratulations Brenna and Matt!! "Every WOD is a partner WOD" ANNOUNCEMENTS: -All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time. -Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE) Warm-up Drills I. Run 400m II. 2-3 rounds of 7 x KB Deadlift 7 x SDHP 7 x 'American' KB Swings III. Mobility Impact/Focus: Deadlift Warm up as needed (3 sets x 5 reps) before completing the following workload. Athletes should increase weights as form allows. Deadlift 5-5-5-5-5 Post loads to comments. "BLOPS3" For time, complete 21-15-9 reps of Thrusters (95/65) Toes-2-Bar Post times to comments. Skill Development: Flight Simulator AMRAP Complete the following pyramid of Double-unders as many times as possible against a 8:00 Running Clock: 5-10-15-20-25-20-15-10-5 Notes: Complete each rung on the ladder unbroken before moving on. PENALTY: Each time a set is broken before completion, complete 5 x Burpees. All the way up and down is a complete evolution. Post rounds completed to comments.
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UPCOMING EVENTS

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