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Tags Archives: accountability

22 Jan
0

What Happened to Monday?

By: sogoCF14 – category: , – January 22, 2018

Strength: Back Squat: 70/4×6 Conditioning: 15-11-7 Double DB Cleans#50/35 Burpees over the DB – New Standard

18 Jan
0

Mobility

By: sogoCF14 – category: , – January 18, 2018

Conditioning: EMOM x 12min :30 cal Row/Bike/Ski :30 rest Mobility: 20min Conditioning: EMOM x 5min – 9 Burpees 20 Straight-Leg Situps 160 Flutter Kicks 20 Straight-Leg Situps EMOM x 5min – 7 Double Burpees 20 Straight-Leg Situps 160 Flutter Ki ... Continue Reading

07 Jan
0

Squats Warm You Up

By: sogoCF14 – category: , – January 7, 2018

Strength: 7RM Back Squat Conditioning: 21-15-9 Deadlifts#225/155 Burpees over the Bar

02 Jan
0

Here We Go.

By: sogoCF14 – category: , – January 2, 2018

**NEW LOCATION** 11012 Richardson Road Ashland, VA 23005 **NORMAL SCHEDULE BEGINS** Weightlifting: find max – 3-position snatch. floor.below knee.above knee Conditioning: 5 RFT – 50 DU 5 BMU

20 Dec
0

WCW goes to…

By: sogoCF14 – category: , – December 20, 2017

Strength: 2 Front Squat + 1 Split Jerk   Conditioning: Diane 21-15-9 Deadlifts#225/155 HSPU