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Tags Archives: ashland

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

03 Jan
0

Jackie is my WCW

By: sogoCF14 – category: , – January 3, 2018

Conditioning: “Jackie” 1000m Row 50 Thrusters#45/35 30 Pull-ups Skill: 50 Lunges 40 GHDSU 30 MBC 20 S T2B 10 Single Leg RDL/leg

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

27 Dec
0

my WCW is…

By: sogoCF14 – category: , – December 27, 2017

Skill/Strength: 4 sets – 50′ Single OH DB Carry Left arm 4 strict T2B 50′ Single OH DB Carry Right arm 50′ Sandbag Carry   Conditioning: “Cindy” AMRAP x 20min – 5 Pull-ups 10 Push-ups 15 Air Squats