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09 Jan
0

SCHEDULE UPDATE

By: sogoCF14 – category: – January 9, 2018

Hello SoGo’ers and Friends, As you may have heard, Coach and Owner, Rachel Krumm made it to WZA this year as part of an Elite Team with Jaclyn McKenna and Kayla Kelly! We have a bunch of people joining us on our trek down to Miami this week, includi ... 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

19 Dec
0

Double KB/DB Hell

By: sogoCF14 – category: , – December 19, 2017

Conditioning: 4 RFT – 10 Cleans 10m Front Rack Carry 10 S2OH 10m Front Rack Carry 10 Front Rack Lunges 10m Front Rack Carry 10 FR Squat Rest 3min   Cash-Out: 30-20-10 WB Sit-ups BB Good Mornings Push-ups