Monthly Archives: August 2016

11 Aug
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The new Olympic Weightlifting Class starts this coming Saturday at 10am and will be a 6 week course working on the two Olympic lifts, Clean & Jerk and Snatch.  This will be coached by our new Olympic Lifting coach Tom Seedhouse.  If you wish to do this course you will need to contact Paula or (more…)

11 Aug
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Friday Quickfit WOD

By: Joe Murphy – Categories: – August 11, 2016

A) WOD  with a running clock – no rest  0 – 1 mins  battle ropes 1 – 2 mins wall walks 2 – 3 assault bike 3 – 5  battle ropes 5 – 7  wall walks 7 – 9  assault bike rest 2 minutes then repeat B) Core  2 rounds 30 seconds star side plank, (more…)

11 Aug
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Friday Crossfit WOD

By: Joe Murphy – Categories: – August 11, 2016

A) Warm Up shoulder smash then extension banded groin stretch skipping – double practice high plank scorpions banded good mornings  HSH PVC overhead squats & rollouts BB dead – basic movement BB snatch complex B) WOD 1 “Randy” 8 min cap RX 75 Snatch for time (35/25) SCALED 75 Snatch for time (30/20) BEGINNER 75 alt (more…)

10 Aug
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Thursday QucikFit WOD

By: Joe Murphy – Categories: – August 10, 2016

A) strength 5 rounds 5 BB/d-ball hip extensions from bench (if possible), 5 second building  5 dips from rings or box, 3 second lower B) strength 2 4 rounds 10 DB plank rows, each side 10 KB reverse lunge C) Accessory 3 rounds 10 DB side lunges, each side 10 single leg glute raise, each (more…)

10 Aug
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Thursday Crossfit WOD

By: Joe Murphy – Categories: – August 10, 2016

A) Warm Up banded hamstring stretch couch stretch skipping – double under practice  mini band floor work  green banded walks walkout push up with lateral rotation both sides at the bottom wall squats BB deads – basic technique  BB thrusters – basic positioning and breathing technique banded C2B with hold at top – butterfly technique (more…)