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23 Feb
0

the Open has Arrived

By: sogoCF14 – category: , – February 23, 2018

***REMEMBER*** if you need to be judged during a class, make sure you post to have someone else come to judge you. the Coaches are not able to judge and coach the class. ***FRIDAY NIGHT LIGHTS*** starts at 6pm (1800) at 11012 Richardson Road aka home of t ... 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

21 Sep
0

Mobility Thursdays

By: sogoCF14 – category: , – September 21, 2017

Mobility   Strength: 3 Rounds – 7 Staggered Step Deadlifts 20 DB Lunges 10 DB Push-up Rows   Conditioning: TBD

25 Aug
0

Let’s get our Run on

By: sogoCF14 – category: , – August 25, 2017

Strength: Back Squat – 75% of 90% 5×5 with the 1st rep having a 5sec descent   Conditioning: 3 RFT – 450m Run 7 MBC Burpees