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19 Oct
0

Mobility Work

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

Mobility: 5min Foot Smash 7min IT-Band Smash 6min Shoulder Smash Stretch: Pike Butterfly Pigeon Lunge   Strength: 3 sets: 14 DB Rows 50′ Wrestle Walk 9 Tuck Jumps   Conditioning: 3 RFT – 10 Burpee Broad/Tuck Jumps 15 Ball Slams 200m ... Continue Reading

16 Oct
0

Main Site Tester

By: sogoCF14 – category: , – October 16, 2017

Accessory/Skill: 3 sets – 100′ DB OH Carry 7 DB Single-Leg RDL/Leg 4 Cuban Curls/Arm 20 Bicycle Crunches   Conditioning: 60 alt. Pistols 50 WBS 40 Box Jumps 30 Deadlifts 20 Power Cleans 10 Front Squats

11 Oct
0

Death By KB

By: sogoCF14 – category: , – October 11, 2017

**DONT FORGET OUR 5AM CLASS TOMORROW!! TUESDAYS AND WEDNESDAYS**   Core: 50-35-20 Plank K2E Russian Twists Supermans   Conditioning: 100 KBS 100 KB PP 100 KB Lunges 100 KB Snatches

31 Aug
0

It’s a Good Day

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

Strength: Back Squat – 5×3 at 80%   Conditioning: 6 RFT – 200m Run 12 Reverse front rack lunges 6 push Press

21 Aug
0

The Sprint Pace

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

Skill: 3 sets – 100′ single-arm OH DB Carry (L) 100′ Single-arm OH DB Carry (R) 20 Jumping Squats   Conditioning: 100 Pull-ups 80 WB Sit-ups 60 alt. Pistols 40cal Row 20 DB PJ