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Tags Archives: group classes

15 Nov
0

to Partner or Not to Partner?

By: sogoCF14 – category: , – November 15, 2017

Skill: Muscle-up and DU   Conditioning: 4 RFT – 20/15cal Bike 20 Bench Press#165/115-155/105-135/95-95/65 or 20 Deficit HSPU – 4″-3″-1.5″-0″

13 Nov
0

Metal Monday

By: sogoCF14 – category: , – November 13, 2017

Strength: 5RM Front Squat – 1 5sec Tempo + 4 Front Squats 3×3 @60% @3333 Tempo   Conditioning: 50 MB Jumping Squats 30 MB Lunges 10cal Choice

31 Oct
0

Teamer Wednesday

By: sogoCF14 – category: , – October 31, 2017

Skill: Pull-up/Muscle-up Technique Work   Conditioning: AMRAP x 7min – 50 Back Squats#95/65 50 Back Squats#135/95 ME Back Squats#155/105 Rest 3min AMRAP x 7min – **Bench Press Alternative** 50 S2OH#95/65 50 S2OH#115/75 ME S2OH#135/95 Rest ... Continue Reading

26 Oct
0

Mobility is Needed

By: sogoCF14 – category: , – October 26, 2017

Mobility: Thoracic Spine and Shoulder Focus Strength: 3 sets – :30 Inverted Shoulder Taps, :30 rest 10 Vertical Push-ups 10 Good Mornings Conditioning: 4 RFT – 10cal AAB 20 Burpees 400m Run

26 Oct
0

Mobility is Needed

By: sogoCF14 – category: – October 26, 2017

Mobility: Thoracic Spine and Shoulder Focus   Strength: 3 sets – :30 Inverted Shoulder Taps, :30 rest 10 Vertical Push-ups 10 Good Mornings   Conditioning: 4 RFT – 10cal AAB 20 Burpees 400m Run