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Monday 7.9.2018

*Program note: If you have been hitting it hard for the last 12 weeks (and hopefully hitting some new PRs), consider taking it easy this week, not pushing the weights, and focusing on quality movement (as you always are, right?) “FITNESS” & “PERFORMANCE” A. Four sets of: Seated Overhead Press with Dumbbells x 10-12 reps […]

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Saturday 7.7.2018

*Schedule Reminder: Saturday is ONE CLASS only, at 9:30am! “FITNESS” & “PERFORMANCE” In teams of two, partners will alternate tasks to complete as many rounds and reps as possible in 25 minutes of: 10 Burpees 20 Walking Lunges w/DBs or KBs 200 Meter Run “COMPETITION” You can find today’s workout here: https://frcompetition.wordpress.com/ “ENDURANCE” 1k Row @increasing […]

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Friday 7.6.2018

“FITNESS” A. Four sets of: Romanian Deadlift x 5-6 reps @ 4011 Rest 45 seconds Dumbbell Bench Press x 6-8 reps @20X1 Rest 45 seconds Russian Step Ups x 8 reps each leg Rest 45 seconds B. For time: 1000 Meter Row 75 Kettlebell Swings 50 Wall Balls *Compare to 4.14.2017 “PERFORMANCE” A. Take 15-20 minutes […]

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Thursday 7.5.2018

“FITNESS” & “PERFORMANCE” A. Three sets of: Turkish Get Up x 2-3 reps each arm Rest 45 seconds Strict Pull-ups x 4-6 reps @2110 (add weight if these are easy for you) Rest 45 seconds Pistols or Pistol Progressions x 6-8 reps each leg Rest 45 seconds Reverse Snow Angels x 12-15 reps Rest 45 […]

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Tuesday 6.3.2018

*Holiday Week Schedule: Tuesday, 7/3- AM Classes Only; OG from Noon-3:00pm Wednesday 7/4 – OG at 8am Only Saturday, 7/7 – One Class Only (9:30am) “FITNESS” & “PERFORMANCE” Team “Chief” Against a five-minute running clock, complete as many rounds and reps as possible of: 3 Power Cleans (135/95 lb.) 6 Push-Ups 9 Air Squats In teams […]

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