Monthly Archives: January 2016

Monday 02.01.16

Warm-up PVC Mobility 200m Run 2 Rounds of: 10 Lunges 5 Money Makers 10 Push-ups MetCons A: Diane 21-15-9 Deadlifts Handstand Push-ups If you finish before 10:00 please rest as needed and move onto B. Rx: 225#/155# P: 185/135#; 1-2 … Continue reading

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Sunday 01.31.16

Open Gym 10am – 12pm

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Saturday 01.30.16

TODAY AT 2:00 IS OUR DOUBLE UNDER WORKSHOP WTIH HOUSTON HOT SHOTS! 9:15am Partner WOD: (courtesy of CF Strong) 2 person teams 10 rft: 10 thrusters 10 KB swings 10 c2b 10 burpees 10 hspu *one partner must complete 2 … Continue reading

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Friday 01.29.16

WARM-UP PVC Mobility 2 Rounds of: 15 Light KB Swings 10 Light KB Clean and Jerk (5/arm) 5 Inch Worm w/ Push-ups 1 Turkish Get up each side Gymnastic 8:00 EMOM E: 5-10 Ring Dips O: 3-5 Parallette Shoot-throughs METCON … Continue reading

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Thursday 01.28.16

WARM-UP PVC Mobility 400m Run 10 Scorpions 10 Iron Crosses 10 Lunges w/ :05 hold on each stride 10 Hindu Push-ups SKILL ME DU (Compare to 11/12) and/or 100 DU for time (8/11/15) F/E: Practice and technique work P: 6xME … Continue reading

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Wednesday 01.27.16

WARM-UP PVC Mobility 50 Jumping Jacks 3 Rounds of: 10 Overhead Squats (PVC or Empty BB) 10 Band Pull-aparts 10 Slam Balls OLY 15:00 to find a 1RM for the Snatch Compare to 11/12/15 METCON For Time: 20 HSPU 40 … Continue reading

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Tuesday 01.26.16

WARM-UP PVC Mobility 200m Run 9:00 EMOM 1) 10 Short Box Jumps 2) 10 Hanging Active Shoulders 3) 25 Double Unders/50 Singles STAMINA – A & B 1 Mile Row For Time (1609m) Compare to 11/9/15 METCON – A 16:00 … Continue reading

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Monday 01.25.16

WARM-UP PVC Mobility 250m Row 3 Rounds of: 20 Jumping Jacks 10 Air Squats 10 Supermans STRENGTH 15:00 to find a 1RM for Front Squat Compare to 11/10/2015 METCON 8RFT 9 Deadlift 6 Power Cleans 3 Strict Press E: 55/35# … Continue reading

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Sunday 01.24.16

Open Gym 10am – 12pm

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Saturday 01.23.16

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during … Continue reading

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